Competitors     Warm Up – 3 Rounds Deadlift Power Shrug Scarecrow Pull Power Snatch Back Thruster OHS Snatch Balance Hang Snatch      … Read More

Cross Training Warm Up – 3 Rounds 12 Spiderman Lunges 15 Ball Slams 91 Jump Rope EMOTM – 12 Minutes 6 Push Press AmRap – … Read More

 CLEAN AND JERK WARM UP – 3×3 Deadlift Power Shrug Power Clean Front Squat Press Thruster Push Press Push Jerk Hang Clean Squat Stretch STRENGTH … Read More

    Warm Up – 2 Rounds   10 Spiderman Lunges 10 Scorpion Twists 10 Laying T-Twists 10 Reverse Lunges w/ Twist 10 Lateral Lunges … Read More

WARM UP – 3 ROUNDS   – 5 Walkouts With Spiderman Twist – 10 Scorpion Twists – 15 Good Morning Air Squats – 150 Yard … Read More

Warm Up – 4 Rounds   5 Burpees 10 TRX Rows 15 Sit Ups 20 Jump Rope         Strength – 12 Minutes … Read More

Warm Up – 2 Rounds   10 Spiderman Lunges 10 Scorpion Twists 10 Laying T Twists 10 Reverse Crunches 10 Hanging Knee Tucks 10 Goblet … Read More

WARM UP – 3 ROUNDS – 5 Walk Outs w/ Full Twist – 10 BB Front Squats – 15 BB Push Press – 200 Yard … Read More

Warm Up -Tabata x 2 #1 Spiderman Lunges / Scorpion Twists #2 Laying T-Twists / Bridge Hold         STRENGTH – EMOTM x … Read More

Warm Up – 3 Rounds -150 Yard Run -5 Walkouts With Spiderman Twist -10 Scorpion Twist -15 Good Morning Air Squats         … Read More