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Warm-up 2 rds: 20 cal Row 10 Pushup + down Dog 10 each Split Jumps 10 each leg Single Leg Glute Bridges Metcon Moderate intensity... Read More

Warm-up Coach’s choice Strength Barbell RDL (4×8 climbing) From rack, begin from the top. Metcon Moderate intensity Recovery Cooldown Posterior chain, lats Metcon (Time) 3... Read More

Warm-up Coach’s choice Metcon Active recovery Metcon (Time) 3 RFT 1 min Hollow Hold 1 min Superman Hold 1 min Wall Facing HS Hold Rest... Read More

Warm-up General04 2 min Row/2 min Bike/400m Run Then 2 rds: 10 2 Point Squats 10 Band RDLs 10 Band Shoulder Press 10 Band Upright... Read More

Warm-up Strength Superset Bench Press (4×8 climbing) 1 Arm DB/KB Bench Supported Rows (4×8 each climbing) Metcon Low intensity Recovery Metcon (Time) 4 RFT: 10... Read More

QOD Warm-up Strength Superset Back Squat (4×8 climbing) Hollow Hold (4xAMSAP) Metcon Moderate intensity Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 DB Front... Read More

Warm-up AMRAP 10 30 Jump Rope 10 Inchworms 10 Alternating Reverse Lunge + OH Reach 10 Single Arm Russian KB Swings 10 PVC Pass Throughs... Read More

Warm-up Metcon High intensity Metcon (AMRAP – Rounds) EMOM 30 Min 1: 10 Thrusters 95/65# Min 2: 10 CTB Min 3: 15 Wall Balls 20/14#... Read More

Warm-up Coach’s choice Metcon Active recovery Metcon (No Measure) AMRAP 25 @ EASY pace: 30 Double Unders 30ft Bear Crawl 30 cal Row/Bike/Ski Erg 30... Read More

Warm-up Coach’s choice Strength Back Squat (10 min to build to a heavy set of 2) Metcon Moderate intensity Metcon (Time) 5 RFT 12 Front... Read More