Warm Up Pigeon Stretch 1 Min /R Back Extension Pigeon Stretch 1 Min /L Sit Up Conditioning 100 Burpee 100 Burpee 100 Burpee 100 Burpee

Warm Up 10 Push Press 10 Push Ups 10 Reverse Lunge 4 Round Spesific Warm Up 10 Snatch Drop 5 Round Rest 15 Sec Strength Behind to the...

Warm Up Amrap 7' 10 High Pull From Knee 10 Good Morning 30 Sec Hold on Clean Start Position 10 Shoulder Press Conditioning 6 Rounds For...

Warm up 15 Squat 15 Sit up 15 Back ext. 15 Push ups 2 Rounds Conditioning AMRAP 24’ 8 Squat Clean&Jerk 12 TTB 16 Burpee Mobility(Full...

Warm Up 30 Jumping Jack 30 Sec Samson Stretch each side 10 Shoulder Discolates 4 Round Strength on the 1:30x4 Round 5 Back Squat %85...

Warm up 1 min Samson Stretch R/L 1 min downward facing dog to cobra 1 min kneeling hamstring stretch R/L 1 min blackburn STR Pull ups...

Warm up 5 Inchworm + Push up 10 Back Ext. 15 O.H.S 4 Round AMRAP 5’ 5 Thruster 5 Pull ups 5 Sit ups Rest 2 min AMRAP 5’ 5 Db. Deadlift 5...

Warm Up with Coaches Strength Deadlift 1-1-1-1-1-1 Tempo Pull Ups 5-4-3-2-1 Conditioning On the 5:00 x 5 Rounds: Toes to Bar Dumbbell...

Warm up 10 Squat 10 Side lunge 10 pass t. 10 sott press STR Front Squat 8-8-8-8-8 Conditioning TABATAx4 Dumbbell swings Toes to Bar Walll...

Warm Up 30 Samson Stretch 10 Back Ext 30 Sec Pigeon Stretch 10 Behind to the Neck Press 3 Round Strength Bench Press 6-6-6-6-6-6...

Warm Up 10 Overhead Squat 10 Push Press 10 Shoulder Discolates 10 Good Morning 4 Round Spesific Warm Up Barbell Warm Up Power Clean 3 Rep ...

Warm Up 30 Jumping Jacks 10 Sit Ups 30 Climber 10 Back Ext. Conditioning 6 Rounds For Time: 12 Row 12 L-Sit Push Press 12 Toes to Bar 60...

Warm Up 5 Push Ups 10 Sit Ups 15 Squat 5 Round Strength Back Squat 5-4-3-2-1 Push Press 5-4-3-2-1 Conditioning on the 5 min x 6 Round 20...

Warm Up 5 Push Up 10 Samson Stretch 30 Sec Rope 5 Burpee 3 Round Conditioning 21-15-9 Thruster Box Jump Pull Ups Db. Swings Body Armor 5...

Warm Up with Coaches Conditioning Time Cap:18 Min 7 Rounds of (50/30 kg) 3 Push Press 3 Front Squat 3 Box Jump 5 Rounds of (40/20 kg) 5...

Warm up 5 Burpee 10 Lunge 10 Pass Troughs 10 OHS 2 round STR 5-5-5-5-5 Squat Clean 5-5-5-5-5 Push Jerk Conditioning EMOMx24 Min1: 6 DB...

Warm Up 10 Push Up 50 Jump Rope 20 Squat 2 Round Bench Press 6-6-6-6-6-6 Conditioning AMRAP 5 x 5 Rounds: 100 Double Unders 35 Dumbbell...

Warm Up 5 Inch Worm+Push Ups 10 Squats 30 Jumping Jack 4 Rounds Skills(10 Min) HSPU Practice Conditioning AMRAP 20' 2 HSPU 5 Pull Ups...

Warm Up 10 Overhead Squats 10 Push Press 10 Good Morning 10 Clean Pull 4 Round Spesific Warm Up Clean Warm up with empty bar Strength...

Warm Up with Coaches Strength Squat Clean Heavy Set of 3 Conditioning 5 Rounds For Time: 10-8-6-4-2 Squat Cleans (60/30) 12 Dumbbell OH...