WARM-UP 1) Pho Pull-Ups, 10 reps 2) Kipping, 10 reps 3) Toes to Bar, 5 reps 4) Pull-Ups, 5 reps 5) Rear Delt Tack & Floss & Lat Smash WOD...

WARM-UP 1) Bird Dog Variations, 5 reps R/L each 2) Banded Glute Bridge, 10 reps with a 3s pause 3) Barbell Back Squat (5 reps each) 4)...

WARM-UP 1) Foot work, 10 reps 2) Clean & Jerk Barbell Warm-Up 3) Tricep & Bicep Smash 4) Front Rack Mobilization STRENGTH: Clean & Jerk,...

WARM-UP 1) Dynamic Running Warm-Up, 5 minutes 2) PVC Pipe Hip Hinge, 10 reps 3) Tempo Floating Deadlift @ 50% (5s down), 10 reps 4)...

WARM-UP 1) Support hold + Deep Dip hold (10s + 10s) X3 sets 2) Scap Pull-Up’s, 10 reps 3) Negative Pull-Up’s, 5 reps 4) Power Snatch &...

WARM-UP 1) 500m Row 2) Hollow Body Plank Hold, 10s x 5 reps 3) Barbell Clean & Jerk Warm-Up 4) Pec Smash with Rear Delt Tack Floss...

WARM-UP 1) Footwork 2) PVC Pipe Snatch Warm-Up 3) Snatch Bar Warm-Up 4) Assign Mobility based on individual needs STRENGTH: Power Snatch...

WARM-UP 1) Low Bears, 10 reps w/2s pause 2) T-Spine Superman’s, 5 reps w/5s pause 3) Hamstring Curls, 10 reps 4) Hamstring Tack & Floss...

WARM-UP 1) Hollow Body Hold + Rock, 10s + 5 reps – 3X’s 2) Scap Circles, 10 forward/backward 3) Kipping Bar & Rings, 10 reps 4) Tempo...

WARM-UP 1) Double Under Practice 2) Frog Stretch, 90s 3) Barbell Warm-Up (5 reps each) - Wide Stance Good Morning - Cossack Squat - Good...