Warmup Mobility Coaches Choice Strength/Tekkers 10 mins to establish 1 x RM Squat Clean WOD Every 3 mins for 8 rounds Complete: 3 x Squat...

Warmup Mobility Coaches Choice Strength Strict Shoulder Press 5-5-5-5-5 WOD 5 x RFT 15 x KettleBell Swings 15 x Deficit Pushups (hands on...

Warmup Mobility Squat Mobility 3 x RFQ 15 x Air Squats 10 x Dive Bombers Active Stretching WOD - MAX EFFORTS for each round - Score on...

WOD ( Choice WOD) 10k RUN or 400 x Burpees for Time

Warmup Mobility Posterior Chain Warmup Strength Deadlift 3-3-3-3-3 EMOM - Working in Teams of 3 18 Mins 1st Min 5 x Deadlift 100/60kg 2nd...

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...