Strength

10-20 min Warm-Up Row @Easy Pace Then: Stretch Then: 2x5 Wall Squat + 2x10…


Strength

10 min Warm-Up Row Then: Stretch Then: 2x5 Wall Squat + 2x10 Air Squat +…


Run & Power Endurance

10 min Warm-Up Then: Stretch Then: 20 min AMRAP 400m Run + Max Number of…


Power Endurance

10 min Warm-Up Then: Stretch Then: 3x5 Wall Squat + 3x10 Air Squat + 3x10…


Run

10-15 min Warm-Up Then: Stretch Then: 2x10 Air Squat + 2x10 Lunge + 2x10…


Power Endurance

10 min Warm-Up Then: Stretch Then: 3x10 Air Squat + 3x5 Goblet Squat +…


Strength & Endurance

10 min Warm-Up Then: Stretch Then: 2x10 Dislocate + 2x10 Air Squat + 2x5…


Strength & Endurance

10-15 min Warm-Up Then: Stretch Then: 'Murph' 1 mile Run + 100x Pull-Up +…


Strength & Endurance

10 min Warm-Up Then: Stretch Then: Barbell complex 4 sets 6x Deadlift 6x…


Strength & Endurance

10 min Warm-Up Then: Stretch Then: 3x10 Shoulder Dislocate 3x10 Air Squat…


Stretch & Metcon

10 min Warm-Up Then: Stretch Then: 3x10 Dislocate 3x10 Air Squat 3x10…


Metcon

10 min Warm-Up Then: Stretch Then: 3x10 Dislocate Then: Practice KB Taters…


Strength & Power Endurance

10 min Warm-Up Then: Stretch Then: 3x10 Shoulder Dislocate + 3x10 Air…


Run & Metcon

10 min Warm-Up Then: Stretch Then: Ladder 10-1 Air Squat + 1-10 Push-Up…


Strength & Power Endurance

10 min Warm-Up Then: Stretch Then: 2x10 Dislocate 2x10 KB Swing 2x10…


Weightlifting belt

Power Endurance

10 min Warm-Up Then: stretch Then: 2x10 Dislocate 2x10 Air Squat 2x10…


Strength & Metcon

10 min Warm-Up Then: Stretch Then: 20x Wall Balls @20 lbs Then: Squat…


Metcon

Warm-Up: 2x400m Run @Moderate Pace 30 sec - 1 min rest in between sets…