Warm Up - Burgener Warm Up - 1‘ Overhead Squat hold A: Clean Grip Sotts Press 5x5 Load Bar maintain a neutral spine, keep the chest up!...

Warm-up 2 mins easy row 10 walking lunges 10 lying glute bridge 5 burpees Core 12 mins alternating EMOM: - 20-30 secs L-sit hold on...

Warm-up 2 mins bike, row, ski 10 kips swings 20 jumpiing jacks 10 kip swings Gymnastics 5 sets, within 10 minutes: 3 kip swings + 2 kips...

Warmup 3 min any monostructural activity – (Skip rope, bike, row, ski erg, jog) -Then- Foam roll: 10 passes on each bodypart -Glutes...

Warm-up 2 Min DU practice into: 2 Rounds: 20 Pass Through 10 Broad jumps Weightlifting Snatch Pull 4x2 Reps @ 110% of 1RM Power Snatch...

A: Snatch Grip SOTS Press (5 x 5 @ Empty ) https://youtu.be/TUTFBXqEgBs Bar maintain a neutral spine, keep the chest up! B: Snatch (4 x 3...

Complete every 15 min for 60 min: Event 1: at 0:00 Max Devil Press, 2x 15/10kg/7.5kg Event 2: at 15:00 Linda Light 1-2-3-4-5-6-7-8-9-10...

Socially Distant Partner WOD All Events to be done on a Running Clock A. 0:00 - 16:00 6 Clean & Jerks at 90% 18 Wall Balls 12/9kg 81 Wall...

A. 4 sets: 20-25 sec chin up pull hold 10 barbell curls 20 bench dips 90 secs rest B. 4 sets: 5 burpee pullovers 10 heavy dumbbell...

Warm Up: 3 Rounds for Quality 20 Jumping Jacks 10 Pass through 5 Push Ups Gymnastics 10 min EMOM: 40% of Max Effort Bar Muscle Ups Metcon...

Warm Up: 2 Min Double Under practice 10 stick Deadlift 10 stick Pass Through 20 stick Deadlift 20 stick Pass Through Weightlifting 4...

A: Clean Grip Sotts Press 5x5 @ Load- Empty Bar B: Tempo Front Squat 4x3 @ 50% Tempo: 10:2:1:1 C: Squat Clean 4x3 @ 75% D: Split Leg RDL...

Warm Up: 2 rounds 1Min Double Under Practice 10 Good Mornings 20/15/10kg Core 12 min EMOM: Alternate: 20-30 sec Hanging L-Sit Holds 30...

A: Metcon 3 SETS OF: (TC 10‘) 30 SEC ONE ARM AND ONE LEG PLANK HOLD REST 30 SEC 30 SEC ONE ARM AND ONE LEG PLANK HOLD REST 30 SEC ...

Warm-up - 2 Mins Bike @ RPE6 - 30s Plank Hold - 20 PVC Pass Through - 30s Plank Hold Gymnastics 5 Sets: - 4 Kip Swings + 3 Kips + 2 Bar...

A: Strict Press + Push Press + Push Jerk + Split Jerk (5 x Sets of @ Empty Bar > Heavy) Reach a challenging set over 5 sets B: Paused...

Warm-up 3 Rounds: - 10 Snatch Grip Deadlift, 20/10kg - 10 PVC Pass Through - 10 Push Ups Weightlifting Snatch Pull - 5 x 3 @ 105% of...

A: Snatch Grip SOTS Press (5 x 5 @ Empty ) https://youtu.be/TUTFBXqEgBs Bar maintain a neutral spine, keep the chest up! B: Snatch (4 x 3...

Complete as many rounds as possible in 60 mins of: Row / Ski Erg / Bike Calorie, 3 mins L Side Plank, 1 min Lunge, 1 min Row / Ski Erg /...

Socially Distant Partner WOD All Do All A: Metcon (Time) 0:00 - 12:00 For Time: 21 Thrusters (40/30kg) 21 Burpee Pullups 15 Thrusters...

A: Metcon (No Measure) 5 SETS NOT FOR TIME: 6-10 SINGLE LEG TOES TO BAR (ALTERNATING) REST 30 SEC 10 PLANK TO PIKE HANDSTAND, FEET ON...

Warm-up - 20 Kip Swings - 30s Plank Hold - 5 Walk Outs with Press Up Gymnastis 10 Minute EMOM: - 30% of Max Effort Bar Muscle Ups Skill...

Warm-up - 10 Wall Squats (50X0) - 10 Broad Jumps - 10 Good Mornings Weightlifting Power Snatch 1 Rep Max Then: 1 x 3 Minute EMOM - 2 Reps...

A: Snatch Pull + Power Snatch + Snatch 3 x  Sets @ 70% A set = 1+1+1 B: Power Clean + Squat Clean + Split Jerk 3 x Sets @ 70% A set =...