Movement Library


1/2 Kneeling Dumbbell Strict Press

Ab Mat Sit-Up (AMSU)

Air Squats (CrossFit)

Back Rack Jerk (BRJ)

Back Squat (BS)

Ball Slams

Ball Over Shoulder

Banded Lat Pull Down (Supine)

Banded Tap Swing

Banded Ring Muscle Ups

Bar Hops

Bar Muscle Up (Banded)

Barbell Bent Over Row (Reg & Rev)

Barbell Chest Press

Bench Press

Bicycle Crunch

Box Assisted Low Bar Pull-Ups

Box Jump Over

Box Hop Over

Box Jumps


Burpee Over Bar

Burpee Plate Jump Over

Burpee (Lateral Plate)

Burpee Box Jump Over

Burpee Over Box

Burpee + Plate Hop + Ground to Overhead

Chest Fly (on floor, bench, ball)

Chest Fly (on Foam Roller)

Chest to Bar Pull-Up (scaling)

Chest Press (BB from floor)

Chest Press (DB from bench)

Chin Over Bar Pull-Up Hold



Crossover Step-Ups

D Ball Slams


Deadlift (slow descent)

Devils Press (double db)

Devils Press (Single DB)

Double Unders

Double Under Tips

Double Under Tip (Penguins)

Down Ups

Down, Up & Over

Down, Up & Over (plate facing)

Down Up Shoulder Tap + Toe Touch


Dumbbell Chest Press (from bench)

Dumbbell Hang Power Snatch + Lunge

Dumbbell Hang Muscle Snatch

Dumbbell Hang Muscle Clean

Dumbbell Overhead Lunge

Dumbbell Overhead Reverse Lunge

Dumbbell Sumo Deadlift High Pull

Dumbbell Sumo Deadlift High Pull

Dumbbell Thruster

Dumbbell Hang Power Clean

Dumbbell Hang Power Clean & Jerk

Dumbbell Hang Power Snatch (DB HPS)

Dumbbell Hang Power Snatch (Alternating)

Dumbbell Power Snatch

Dumbbell Push Jerk

Dumbbell Push Press

Dumbell Reverse Lunge + Press

Dumbbell Row

Dumbbell Row (no support)

Dumbbell Row to Extension

Dumbbell STOH

Dumbbell Strict Press

Dumbbell Overhead Walk

Farmer's Carry

Front Squat (from rig)

Front Squat to Back (from floor)

Front Squat with Pause

Front Rack Forward Lunge

Goblet Squat

Hang Clean

Hang Power Clean (HPC)

Hang Power Clean and Push Jerk

Hang Power Snatch

Hang Snatch

Head Cutters

High Hang Clean

High Hang Power Clean

HSPU & Seated Press Scaling

HSPU + Hollow Hold

Incline Chest Press (DB from bench)


Jumping BMU (to hollow)

Kettlebell Swing

Kettlebell Hang Power Clean

Kettlebell Hang Power Snatch

Knee to Elbows


Low Ab Leg Raises (with Barbell)

Low Ab Leg Raise + Pull Over

Low Bar Assisted Pull-Ups

Low Body Russian Twist

Medicine Ball Squat Toss

Overhead Squat

Overhead Squat (from ground)

Pikes/Jackknife on Rower

Pistol (Scaling)

Plank Reach

Plate Ground to Overhead

Plate Hops (Lat/Fwd/Split/Burpee)

Plate Lunges

Plate Squat Hops

Plate Toe Taps

Plyo Lunge

Posted Push-Ups

Power Clean

Power Push-Ups

Prisoner Good Mornings


Push-Ups (elevated rig)



Pull-Ups & Scaling

Push Jerk

Reverse Lunge + DB Swing

Reverse Lunge + Kick

Reverse Plate Lunge

Reverse Prison Lunge

Ring Dips & Scaling

Rope Climbs

Rope Knee 2 Elbows

Rope Pulls

Rowing Technique

Single Leg Kipping Pull-Up

Single Leg Tuck-Up

Single Leg Toes to Bar


Snatch Balance

Snatch Shrug

Split Jerk

Split Stance Squats



Step-Ups (Deep)

Step-Up and Over

STOH (*)

Strict Press

Strict Pull-Up

Sumo Deadlift

Sumo Deadlift (Speed)

Sumo Deadlift High Pull (SDLHP)

Tire Flips

Toes to Rings

TTB/KAH/Toe Raises



Upright Row



V-Ups/SL V-Ups

Wall Balls

Wall Walk

Wall Walks (Box)

Windshield Wipers


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