Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 High Hang Snatch High Pulls 3 Muscle Snatch 3 Snatch Land (Quarter, Parallel, Drop)...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 5 Cobra Burpee 5 Scap Push up 5 Squat press out 20s Bike Skill / Strength 4 RFQ 10 Side...

WARM UP Coach Stretch Shoulders / Lats 3 RDS 6 sumo inch worm to push up 8 Shoulder Taps 5 Hollow Swings 4 Broad Jumps Skill / Strength...

WARM UP Coach Stretch T-Spine Rot. 3 RDS 6 Barbell Good Morning 5 Glute Bridge 6 Alt. Superman 100m Run Skill / Strength 5 Sets Pendlay...

Coach Stretch 3 min bike or row + 200m jog 2 Rounds 5 inch worm to push ups 8 bird dogs 8 straight leg sit ups 8 box step overs Spend...

WARM UP Coach Stretch Shoulder Mob 3 RDS 6 Hollow Rocks 5 Cobra Burpee 6 Superman's 20s Bike Skill / Strength 5 Sets 3 BtN Snatch Grip...

WARM UP Coach Stretch Hamstrings 3 RDS 6 Hollow Swings 5 Pike Push Ups 5 Kang Squats 20 DUd/ 30 SUs Skill / Strength 5x5 Tempo Back Squat...

WARM UP Coach Stretch Hips and Hammies 2 RDS 200m Run/Jog 6 Med Ball Cleans 8 yoga Push Ups 8 Prisoner Air Squats 10 PVC Good Mornings...

WARM UP Coach Stretch Shoulders and Wrist Mob 3 RDS 6 Scorpions 5 Hollow Rocks + 4 Alt. V-Ups 5 Inch Worm Push Ups 6 Cossack Squat Skill...

WARM UP Coach Stretch Lats and Hamstrings 2:00m DU practice 3 RDS 100m Run 5 R. KB Swings 6 Barbell Strict Press 6 Bird Dogs Skill /...

WARM UP 3 Minute Bike or Row Stretch/ Mobility Then 3 ROUNDS w/ PVC or Barbell 3 Muscle Snatch 3 Snatch Balance 3 Sotts Press 3 Hang...

WARM UP Coach Stretch Hip Flexors 2:00 mins Bike/Row, then 3 RDS 10-15s Couch Stretch per leg 8 Leg lifts over object 6 Cossack Squats 6...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 5 Barbell Good Mornings 5 Med Ball Cleans 5 Hollow Rocks 5 Cobra Burpees Skill / Strength...

Warm Up Stretch/ Mobility 5 minutes Bike/ Row easy pace Then 3 Rounds 5 Hang Squat Cleans with Barbell 5 Push Press 5 Overhead Squat 5...

WARM UP Coach Stretch 3 RDS Med Ball Cleans 6 Box Step Ups Barbell Push Press Skill / Strength 3 ROUNDS FOR QUALITY Back and Hip Mobility...

WARM UP Coach Stretch Shoulder Mob 3 RDS 4 Burpee Broad Jumps 6 Russian KB Swings 5 Hollow Swings 6 Bird Dogs Skill / Strength 5x5...

WARM UP Coach Stretch Hamstrings / Hip Flexors 3 RDS 100m Run 5 Barbell Good Morning 5 Supinated grip Barbell Press 5 MedBall Cleans...

Warm Up Stretch/ Mobility 3 Rounds with PVC or Barbell 5 Hang Snatch High Pulls 5 Hang Power Snatch 3 Tempo Overhead Squats 5 Snatch...

WARM UP Coach Stretch Chest & Shoulders 3 RDS 20 DUs/SUs 4 Scap Pull Ups + 4 Hollow Swings 6 Bird Dog 6 Alt. Cossack Squat Skill /...

HOLIDAY - Fourth of July (observed) 6AM ~ 7:30 AM ~ 9AM only No Summer Youth Camp - will resume Wednesday July 7th. HERO WOD "JACK" Army...