Warmup Mobility Squat Mobility/Hips/Shoulders Tekkers Beginners: Pullups/Kipping Boxjumps Advanced athletes - work on a strict weight...

Warmup Mobility Posterior Chain/Hamstrings/Glutes Shoulders Strength Deadlift 5-5-5-5-5 WOD "Diane" 21,15,9 Deadlift 100/60kg Handstand...

Warmup Mobility Coaches Choice Shoulder/hip mobility Strength 15 mins to establish a 3rm Front Squat Tekkers power clean/TTB WOD AMRAP...

Warmup Mobility Active Stretching/Kettlebell Power 3 x attempts at 150m Row Sprint WOD 1 AMRAP 12 mins 12 x American KB Swings 24/16 12 x...

Warmup Mobility Band running 5 mins in partners Active Stretching Strength EMOM 12 mins Evens - 5 x Floor Press (bodyweight) Odds -...

WOD 5 x Rounds of: In a 3 minute Window: Row or Run 400m Mobility Intense Mobility for Scapula and Shoulders

Warmup Mobility Shoulder and Hip Mobility Pipe drills Snatch/Snatch Balance Overhead Squat Strength/Skills 15 mins working on Snatch...

Warmup Mobility Posterior Chain Warmup Shoulders/Wrists Strength and Tekkers (20 mins) Farmers Hold - Max Weight 10 secs Clean/STOH...

Warmup Mobility Coaches Choice Active Stretching/Squat Therapy Strength Back Squat 15 mins to establish a 3RM WOD for Time 50 x Russian...

Warmup Mobility Active Stretching Pressup/Squat Drills Tekkers Power Cleans/Push Press Front Squat WOD for Time (Big Chipper) 500m Run 25...