Core Strength EMOM 9 1 - 1x8 Turkish Sit-Up 2 - 1x8 Turkish Sit-Up 3 - 1x15 Superman Hamstring Curl WOD AMRAP 19 10 Wall [...]

Strength A1 - Weighted Dip 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 - DB Incline Seal Row [...]

Strength Every 2 Minuntes for 7 Rounds: 3 Power Cleans Rest Remainder of 2 minutes *Start with a moderate challenge, but can add weight as [...]

WOD 24 Minute AMRAP 3 Rounds of Cindy* Row 500/400m *Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats Mobility A1 Couch Stretch 2x90s/side (foot [...]

Skill/Strength A1 Box Handstand Push-Up 4x5+ @ Highest Box Possible *Record box height and reps *Get more than 5? Increase box height and slow tempo [...]

Strength A1 Barbell Glute Bridge (~60-80% DL) 3x12 *2s Pause at top *Use Hip Circle A2 Hanging L-Sit 3xAccumulate 30s *Scale to Hanging Tuck Partner [...]

Strength Skill Work A1 - Handstand Feet Switches 4x30s or more - slow switches 2x Chest to Wall 2x Back to Wall A2 - Seated [...]

Strength A1 - Bulgarian Split Squat 4x8/leg A2 - Strict Pull-Up Work 4x5 @ Weighted 4x5+ @ Bodyweight Strict Tempo 4x8+ @ Band 4x5 @ [...]

Strength A1 - Dip 4x5 @ Weighted 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x5 @ Negative A2 - DB Top Down Row 3x16 - [...]

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 [...]