ATTENTION MEMBERS! All workouts will now be posted on our logging platform in Zen Planner. Download the ZenPlanner Member app to see our...

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1...

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a...

WARM UP Coach Stretch Hip Focus 3 RDS 6 Dead Bugs 5 Med Ball Cleans 6 Inch Worms 5 Hollow/Arch Swings Skill / Strength 5 Sets 8 Barbell...

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM...

WARM UP Coach Stretch 5 AMRAP 5 R. KB swings 5 Med Ball cleans 6 Yoga Push-ups 6 barbell muscle cleans Partner WOD 20 Alternating Rounds...

WARM UP Coach Stretch Hamstrings 3 RDS 6 Med Ball Cleans 4 L/R DB upright rows 5 Sumo inch worm to push-up 5 DB weighted good morning...

WARM UP Coach Stretch T-Spine Mob. 3 RDS 100m Run 5 Hollow Swings 5 R. KB Swings 5 KB Windmill Skill / Strength 5 Sets 2 L/R Turkish Get...

Warm Up Stretch/ Mobility 3 Rounds 5 Strict Press with Barbell 5 Overhead Squats with Barbell 8 Push Ups 5 Broad Jumps A. Push Press 4...

WARM UP Coach Stretch Shoulder Mob. 3 RDS 20s cal row 6 Cossack Squat 6 Dead Bugs 4 DB Push Press S/S 5-5-3-3-3-1-1-1-1 Thruster adv/int...

WARM UP Coach Stretch Squat Mob 3 RDS 10 Alt groiners 6 Goblet Squat 5 Scap Pull Ups 5 Push Ups Skill / Strength 8-6-5-5-3-3-3-1 Bench...

Stretch/ Mobility 3 Rounds 5 Tempo Goblet Squats with Glute Band 3 Hang Muscle Snatch 3 Snatch Balance 3 Overhead Squats A. Back Squat...

WARM UP Coach Stretch Ankle/Wrist Mob. 3 RDS 6 Barbell Good Mornings 6 Supermans 8 Alt Groiners 4 L/R DB Shoulder Press Skill / Strength...

WARM UP Coach Stretch Ankle mobility / Hip opener 3 RDS 100m run 10 Hollow Rocks 8 Alt. Bird Dogs 6 Med Ball Cleans Skill / Strength 5x5...

Warm Up 3-5 Min Foam Roll and Stretch with Coach 13 Rounds for Time 8 Strict Pull-Ups 26 Box Step-Ups (24/20 in) 21 Burpees (stand tall,...

Warm Up Strength Building For Weightlifting! Stretch/ Mobility 3 Rounds 6 Hand Release Push Ups 8 Good Mornings 5 L/R Bottoms Up KB Press...

WARM UP Coach Stretch Hip and Shoulders 3 RDS 5 Cobra burpees 6 Narrow Stance Air Squat 5 Scap Pull Ups 20s Bike/Row Skill / Strength 4...

WARM UP Coach Stretch T-Spine Mob. 3 RDS 6 KB SDLHP 5 R. KB Swings 6 Alt. Goblet Cossack Squat 5 HRPU Skill / Strength 5 Sets Snatch Pull...

Stretch/ Mobility 3 Minutes Bike/ Row Warm Up 3 Rounds with empty barbell 5 Clean High Pulls 5 Hang Power Cleans 5 Front Squats 5 Hang...

WARM UP Coach Stretch 3 RDS 5 L/R DB Upright Row 6 Hollow Rocks + 10s Hollow Hold 5 Med Ball Cleans 20s Row/Bike Skill / Strength 4 RFQ...