A: For quality: 10 Kettlebell Windmills 10 Kettlebell Around the Body Passes B: Complete as many rounds as possible in 10 mins of: 3 Bar...

WARM UP ROXANNE BURPEE WARM UP -then- 3 rounds for quality of: 5 Inchworm Walk Outs 10 Russian Kettlebell Swings 15 Jumping Squats...

WARM UP For quality: Jump Rope Singles, 3 mins Child's Pose, 30 secs Squat Hold, 30 secs 10 Walking Quad Stretches 10 Walking Toe Touches...

For time: 20 Deadlifts, 100/70 kg 50/35 Row Calories 20 Kettlebell Swings, 32/24 kg 50/35 Assault Bike Calories 20 Power Snatch +...

1. SNATCH Every 1 min for 5 mins: 3 Position Muscle Snatch + 3 Overhead Squat, pick load -- Rest 1 min -- Every 1 min for 7 mins: 1 Power...

A: 3 rounds for quality of: Single Arm Ring Plank, 30 secs Single Arm Ring Plank, 30 secs 10 Cuban Rotations 5 Strict L Pull-ups Rest...

WARM UP 3 rounds for quality of: Row, 200/150 m Walking Lunge, 10 m 5 Push-up to Down Dogs 2 Burpee Broad Jumps Plate Squat Hold, 5/2.5...

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 10 Push-ups 20 Walking Lunges Dragon Stretch, 30 secs Dragon Stretch, 30 secs Change...

WARM UP 3 rounds for quality of: 20 Push Press 20 Single Unders 20 Push Jerks 20 Single Unders 20 Split Jerks 20 Single Unders 1. Round -...

1. 1 1 Power Clean + 1 Squat Clean + 1 Jerk, 80% 1RM Every 3 mins for 15 mins. 2. Strict Press 5x3 at 80% 1RM Rest as needed between...

A: Every 1 min for 12 mins, alternating between: 12 Scapular Push-ups 10 Dumbbell Z Press Overhead Plate Hold, 45 secs B: Complete as...

WARM UP In 6 mins do: 20 Double Unders (3 1 Single Unders)s then in the remaining time, AMRAP of: 6 Front Plank To Pushup Planks 6...

WARM UP For quality: Walking Samson With Twist, 30 secs Downdog Hold, 30 secs Bodyweight Good Morning, 30 secs Alternating Lunge, 30 secs...

Warmup 400m jog –Then– 3 Rounds 20 Air squats 15 Push-ups 10 bent over KB rows Workout 5 Rounds For Time 10 Double KB Ground to Overhead...

Big Clean Complex 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk...

Warmup For 30s each - Knees out bottom of squat (Use arms to push knees out while at bottom of the squat) - hamstring stretch - Seated...

Warmup 2 Rounds 100M Double KB Farmer carry 100M Double KB front rack carry 100m Double KB overhead carry 10 Bodyweight good morning 10...

Socially Distant Partner WOD A. 0:00 - 6:00 3 min MAX Cal Row (Into…) 3 min AMRAP 1, 2, 3… Right Arm Devils Press, 22.5/15 1, 2, 3… Left...

Warm Up 5 Min , lie down and stand up, easy pace Strengh 5x5 Weighted Burpees over box -> with weight vest Speed 10x 50m Burpee Sprint Do...

*Post Open Deload – We will be having a lighter week this week and will pick back up the intensity towards the weekend. Conditioning EMOM...

Warmup 800m Easy jog 30s Each Bottom of the lunge stretch each leg Bottom of the squat -Then- 2×25 Air Squat 2×25 Crunches 2x25 Push Ups...

Core Core Circuit: 4 Sets not for time 20 x Crunches 15 x Suitecase crunches 10 x Full sit-ups Partner WOD On a 40-minute clock with a...

Das Open 21.3/4 werden wir nicht draussen durchführen können. Wir bieten an das Workout in der Box zu absolvieren. Es gibt 3...