Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🍑 💪 3-5 Rounds: 20 Double dumbbell front raise, pick...

WARM UP 3 rounds for quality of: X Band Walks (2sets: 10 Steps Each Direction) 10 Banded Good Mornings 10 Air Squats 10 Alternating Bird...

FREE EXEMPLE - Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout. Warmup 5 Minute easy run --THEN-- 2×10m off: High knee...

FREE EXAMPLE - No MIMIMI Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🍑 3-5 Rounds: 20 Hip Thrusts...

FREE EXAMPLE - For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you...

WARM UP 5' 3 rounds for quality of: 5 Parallette Push-ups 5 Parallette Dips 5 Squat Jump Laterally Over Paralletts Parallette L-Sit Hold,...

Rest Day

Rest Day

Rest Day

A. Block Snatch 5x3 Reps @ 65% of Block Snatch Reset each rep B. Block Snatch 5 x 3 @ 65% Reset each rep C. Block Clean 5x 3 Reps @ 65%...

Perfect for Athletes who need more than a regular programming. 1. Conditioning “DT” 5 RFT: 12 Deadlift 9 Hang Power Cleans 6 Push Jerks...

Work at Home or in the GYM - Use a Sandbag, Barbell or 1-2 KB or DB's. Warm Up 2 Rounds 200m Run 10 Big arm circles forwards 1/1min...

BIKE / ROW or SKI- FTP TESTING Complete as many rounds as possible in 40 mins of: (Easy Paced), 5 mins (Moderate/Fast Pace), 5 mins...

Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie, Bicep oder Bauch. 💪 3-4 Rounds: 20 Ez bar or barbell curl, pick light weight 20...

OHS WARMUP For quality: Lat Stretch In Child’s Pose, 2 mins 10 Walk out with push-ups Plate Squat Hold, 1 min 10 Band Shoulder Pass...

Use a Sandbag or 1-2 KB's or DB's for this workout. Warm Up 5 Minute running –Then– 3×10m each high knees butt kicks, sprints Worm Walk...

Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie, Bicep oder Bauch. 🍑 3 Rounds: 20 Barbell good morning, 50/35kg 20 Strait leg...

Perfect for Athletes who need more than a regular programming. 1. Snatch Work up to a heavy single A. High Hang Squat Snatch (pocket) B....

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 5 Push-up to Down Dogs 3/3 Lunge Flows 10 PVC Overhead Squats GYMNASTIC SKILLS 4...

Rest Day

Rest Day

Rest Day

A. Hang Snatch 1) 3 Reps @ 65% of Hang Snatch 2) 3 Reps @ 65% of Hang Snatch 3) 3 Reps @ 65% of Hang Snatch 4) 3 Reps @ 65% of Hang...

Bootie 🍑 + Beast 💪Workout Both Workout + Abs ;) 2 Rounds 1 Min work for each movement Back squat, 20/10kg (For Pump) Double dumbbell...