WARM UP Every 1 min for 8 mins do: 1 3 Position Squat Clean, pick load 3 Dip & Drives 1 Push Press, pick load A: 3 Power Clean + 2 Push...

WARM UP 2 rounds for quality of: Hang From Pull Up Bar, 30 secs 10 Scapular Pull-ups 10 Kip Swings 10 Step Back Lunges 10 Push-up to Down...

WARM UP Burgener Clean Warm Up 1-1-1 HEAVY COMPLEX Complete as many rounds as possible in 12 mins of: 1 Split Jerk 3 Front Squats 1 Squat...

A: Muscle Snatch 2-2-2-2-2, Snatch Balance 2-2-2-2-2, Squat Snatch 5x at 50% 1RM 5x 2+2 (1+1+1+1) alternate B: Snatch First Pull...

WARM UP 10 Serratus Warm Ups -- then -- 2 rounds of: 10 Banded Scaptions 10 Banded Good Mornings 10 Band Pull Aparts Wall Sit, 15 secs --...

A. 3 sets: 30 hollow rocks 6 Russian dips 30 arch rocks 6 Russian push ups 60 secs rest B. 30 secs work 90 secs rest: 7 sets Max reps...

WARM UP For quality: 30 Single Leg Glute Bridges 15 Push-up to Down Dogs 30 Barbell Good Mornings 15 V-ups 30 Back Rack Barbell Lunges...

WARM UP Active - Burgener-Style Warm-Up 3 Snatch-grip Shrugs 3 Hang Snatch High Pulls 3 Muscle Snatches 3 Overhead Squats 1 2in Snatch...

WARM UP 2 rounds for quality of: Hang From Pull Up Bar, 30 secs 10 Scapular Pull-ups 10 Kip Swings 10 Step Back Lunges 10 Push-up to Down...

WARM UP Burgener Clean Warm Up 1-1-1 COMPLEX Complete as many rounds as possible in 12 mins of: 1 Squat Clean 3 Front Squats 1 Split Jerk...

A: Muscle Snatch 2-2-2-2-2 Snatch Balance 2-2-2-2-2 all@ Squat Snatch at 50% 1RM 5x 2+2 (1+1+1+1) alternate B: Snatch First Pull...

WARM WARM UP Roxanne Burpee Warm Up GYMNASTIC SKILLS Every 45 secs for 7:30: 1 Deficit Handstand Push Up Negative Every 45 secs for...

A: For quality: Side Plank, 10 mins Every stop you have to do: 3 weighted strict pull ups 3 weighted strict rings B: For time: 3 rounds...

WARM UP For quality: 30 Single Leg Glute Bridges 15 Push-up to Down Dogs 30 Barbell Good Mornings 15 V-ups 30 Back Rack Barbell Lunges...

LIFTING Squat Snatch 3x1 at 93% 1RM HEAVY METCON 5 rounds for time of: 2 Back Squats, 85% 1RM 20 Kettlebell Lunge + Shoulder Press From...

WARM UP: Every 1 min for 8 mins do: 1 3 Position Squat Clean, pick load 3 Dip & Drives 1 Push Press, pick load A: Power Clean + Push...

WARM UP 3 rounds for quality of: 5 Push-up Negatives 5 Air Squat-to-Med Balls 5 Med Ball Ground-to-Overheads, 9/6 kg 20 Single Unders 2...

A: 3 rounds for time of: One Arm Plank Hold, 1 min Rest 30 secs Table Top Hold, 30 secs Rest 30 secs *Handstand Hold (Feet On Box), 40...

LONG WOD Complete as many rounds as possible in 35 mins of: 15/12 Row Calories 10 Dumbbell Bench Press, pick load 5 Strict Pull-ups 12...