Warmup Mobility 3 x RFQ 12 X Air Squats 100m run 12 x Push Press 20/10kg Tekkers Thrusters WOD For Time 5k Run 125 x Thrusters 20kg

Shoulder/Hip Mobility Warmup 25 x Plate GTOH 25 x Double unders 25 x Burpees Tekkers Clean and Push Jerk Tekkers Beginners - Tekkers...

Warmup Mobility Shoulder Mobility Posterior Chain warmup Skill/strength Every 90s for 8 x RDS Complete 10 sec Handstand hold 10 sec L Sit...

WOD - Chipper for time 400m Run 5 x Weighted Pistols each leg 10 kg 10 x Pullups Dead Hang 20 x Plate GTOH 20/10kg 30 x Squats 40 x...

Tekkers High Hang Power Snatch Thrusters WOD - 24 mins E3MOM Every 3 mins peform 3 x Hang Power Snatch 3 x Overhead Squat 6 x Thrusters...

Spend the Open Gym time working on a missed WOD from the week. In addition, focus on one area of mobility. Today we suggest watching this...

WOD - Hero "Murph" 1 mile run 100 x pullups 200 x Pushups 300 x Air Squats 1 mile run

Strength Every 2 Mins for 20 Mins 3 x Deadlifts 3 x Back Squats *work in teams, and build to heaviest load maintaining form WOD - Working...

Warmup Mobility 3 x RFQ 12 x KB Swings 12 x Pressups 12 x Squats Strength Every 90seconds for 8 round 5 x Hang Power Cleans 10 x HR...

Tekkers Strength EMOM 10 mins Beginner 3 x Wall Walks Advanced 5 x HSPU WOD For Time 500m Row 2000m Run 50 x Double Unders 1000m Run 50 x...