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Warm-up TotalBody01 Row 500m 10 Inchworms 5e Spiderman + Open Side Reach 10e Prone IYT 30ft each Lateral Squat Walk 15 Hollow Rocks 15 Supermans... Read More

Warm-up 2 min Row 50ft Alt. Lunge + Twist 50ft Side Shuffle 50ft Duck Walk 50ft Ostrich Walk 50ft Crab Walk 10 PVC Pass Throughs... Read More

Warm-up Strength Superset Barbell RDL (4×6 climbing) Strict Toes-To-Bar (4×6) Hold a MB between your feet if easy. Metcon Moderate intensity Recovery Metcon (Weight) For... Read More

Warm-up Strength Superset Barbell RDL (4×6 climbing) Strict Toes-To-Bar (4×6) Hold a MB between your feet if easy. Metcon Moderate intensity Recovery Metcon (Weight) For... Read More

  Warm-up   Strength   Single Arm KB/DB Z Press (4×6 each arm climbing) All 6 reps on weaker arm, then switch and all 6... Read More

Warm-up   Strength   BB Front Rack Step Up (4×6 each leg climbing) All 6 reps on weaker leg, then all 6 on stronger leg... Read More

  Warm-up   Strength   Uneven Grip Pullup (4×6 climbing) Weighted if easy, banded if necessary. Strict! 3 reps with each hand on top, switch... Read More

Warm-up Olympic Lifting Snatch Pause DL + Snatch Pull + High Pull (3×3) 1 DL->1 Pull->1 High Pull x3 Snatch Balance (3×5 climbing) Recovery High... Read More

Warm-up Metcon Moderate intensity Metcon (Time) Every 10 min for 40 min: 90/65 cal Row 60 Double Unders 30 Box Jumpovers 24/20″ Score is your... Read More

Warm-up Coach’s choice Metcon Active recovery Metcon (No Measure) At a consistent, steady pace: 5 min of Rowing 4 min of Plank (front, L side,... Read More