WARM-UP 1) Speed Ladder + Snatch Footwork, 5-minutes 2) Reverse Grip PVC Pipe OHS, 10 reps + OHS in Squat Rack, 10 reps 3) Snatch Bar...

WARM-UP 1) 250m Ski + 250m Row 2) Plank w/Alternating Reach, 10 R/L + Forearm Push-Ups, 10 reps 3) Dip Support Hold, 10s + Negative Dip...

WARM-UP 1) Assault Bike, 2-minutes forward/backward 2) Low Bears, 10 reps R/L 3) Barbell Back Squat Warm-Up ACTIVE MOBILITY A 1) High...

HAPPY FRIDAY, GUYS!! We missed everyone today so much, that tomorrow's workout is a SURPRISE!!!:) See you guys there!

WARM-UP 1) Dynamic Running Warm-Up 2) RKC Plank, 20s Squeeze/10s Rest – 3X’s 3) PVC Pipe Hip Hinge, 5 R/L w/3s pause ACTIVE MOBILITY A 1)...

WARM-UP 1) Candlestick to Pistol Squat 2) Shrimp Squats & Pistol Modifications 3) Clean & Jerk Bar Warm-Up ACTIVE MOBILITY A 1) Tricep &...

WARM-UP 1) 500m Row 2) Scap Pull Ups, 10 reps + Scap Circles, 10 reps 3) Negative Pull-Ups (5-10s down), 5 reps ACTIVE MOBILITY A 1) Lat...

WARM-UP 1) Jump Rope Warm-Up 2) Dead Bug’s & Hamstring Plate Curls 3) Front Squat Bar Warm-Up ACTIVE MOBILITY A 1) Rear Delt & Lat Tack &...

WARM-UP 1) Ski Erg, 250m + Row, 250m 2) Banded Dead Bugs, 10 reps + Banded Glute Bridge, 10 reps 3) Power Snatch Bar Warm-Up ACTIVE...

HERO WOD: "The Seven" [RFT] - 7 Rounds For Time of: - 7 Handstand Push-ups - 7 Thrusters (135/95) - 7 Knees to Elbows - 7...