Warm-Up (6 MIN): 200m Run or Row or 20 Down + Backs 10 Toe Touches 10 Bear Hugs 10 Forward or Reverse Lunges 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 Right / 5 Left) 10 PVC Pass Throughs 10 Box Step-ups 5 Empty Barbell Front Squats WOD PREP (8 MIN): *Set up for the WOD... READ MORE

Warm-Up (6 MIN): 200m Run / Row or 20 Down + Backs 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Glute Squeezes (Stand in place and squeeze your glutes tight) 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 PVC Pass Throughs 10 PVC Good Mornings Strength Work (18 MIN):... READ MORE

Warm-Up (8 MIN): 500m Row or 20 Down+Backs + 40 Jacks + 10 Burpees) 20 PVC or No PVC Trunk Rotations 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deadbugs 5 Cat / Cow 5 Russian Baby Makers 5 Empty Barbell Thrusters Strength... READ MORE

Warm-Up (15 MIN): 200m Run or Row or 20 Down / Backs or 40 Jumping Jacks 10 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Russian Kicks 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Thread the Needle (5 Right / 5 Left) 5 Russian Baby Makers 5 Wall Balls... READ MORE

Warm-Up (15 MIN): 200m Run or Row or 20 Down / Backs or 40 Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Russian Kicks 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 Right / 5 Left) 5 Russian Baby Makers 5 Empty Barbell or DB Hang Power... READ MORE

Warm-Up (8 MIN) 400m Run or Row or (20 Down + Backs and 20 Jumping Jacks) 10 Toe Touches 10 Arm Circles (10 Forward / 10 Back) 10 Standing High Knees 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Lateral Lunges 10 Trunk Rotations 10 Reverse Lunges 5 Inchworms + Push-up 5 Empty... READ MORE

Warm-Up (8 MIN): 200m Run, Row or 20 Down + Backs 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Forward or Reverse Lunges 10 PVC Pass Throughs or Banded Pass Through 10 Iron Cross 10 Scorpions 10 Cat/Cow 5 Inchworms + Push-up 5 Empty Barbell Hang Power Clean or Light DB... READ MORE

Warm-Up (10 MIN): 200m Row, 30 DU, Singles, or Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 – Right / 5 – Left) 5 Russian Baby Makers... READ MORE

Warm-Up 20 DU, Singles, Jumping Jacks 20 Toe Touches 20 Shoulder Circles (10 Forward / 10 Back) 20 Hip Circles (10 Right / 10 Left) 20 Arm Circles (10 Forward / 10 Back) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 6 Alt. Hang Snatch (No Equipment – 3 Right / 3 Left 6... READ MORE

Warm-Up 10 Down + Backs 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 20 Trunk Rotations 10 Hip Circles (5 Right / 5 Left) 10 Line Hops 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 Right / 5 Left)... READ MORE