Power Clean Front Rack Mobility -So you're really good at the WOD "Jogging" Warm-Up -So you're primed for the WOD WOD 4 Rounds 2 Minute AMRAP 15/12 Assault Bike Cal Remaining Time: Max Effort Power [...]

Core Strength 9 Minute EMOM 1 - Turkish Sit-Up - 1x8 2 - Turkish Sit-Up - 1x8 3 - Superman Hamstring Curl - 1x15 WOD KB Swing (53/35) 50-40-30-20-10 10 Push-Ups Run 200m [...]

Core Strength EMOM 9 1 - Med Ball Deadbug Hold 1x45s 2 - Side Plank Rotation 1x15 3 - Side Plank Rotation 1x15 Partner WOD You Go I Go 6 Rounds (3 Each) 8 DBall [...]

Strength A1 Back Squat 5-3-1-1-1 *Go heavy but keep form awesome. WOD 5 Rounds 2 Wall Walk 10 Jumping Lunges 15 Ring Row *12 minute Cap

Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead rest remainder of 90s *Heavy but good form *Overhead is [...]