Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter run10 Halo monster walks:15 Bar hang Strength/Skill Back squat 7-7-7-7 65% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 8/7/2023 Compare to: 8/7/2023Read More

Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Try to increase weight from last week. WOD Teams of two, alternate full rounds to complete a 17 Minute...Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Air SquatsRead More

Warm-up 2:00 bike, row, ski then, 2 Sets: 200 Meter Jog50′ Running buttkicks50′ Skipping high knees50′ Bear crawl Strength/Skill 5 Sets: 1 Power clean1 Hang squat clean1 Front squat Choose a weight which can be completed unbroken WOD 3 Rounds for time: 400 Meter Run15 Hang power cleans 95/6510 Burpees over the bar WODRead More

Warm-up Bike or row 3:00 slow:15 Plank:15 Bar hang3 InchwormsBike or row 2:00 moderate:15 Tuck hold20 Mountain climbers20 Walking lungesBike or row 1:00 fast:15 Hollow or Tuck hold:15 Bar hang10 Push-ups WOD EMOM 21:Min. 1 | Barbell Row x 8 RepsMin. 2 | Turkish Get-up x 1/armMin. 3 | Dips x 8 Reps -Scale TGU...Read More

Warm-up 2:00 bike, row, ski then, 2 Sets: 50′ Walking lunges50′ OH single DB walk50′ Running buttkicks50′ Skipping high knees Strength/Skill Push Jerk 3-3-3-3 85% WOD 15 Minute AMRAP: 500 Meter row or ski30 Alternating DB snatch 50/3530 Alternating DB lunge 50/35 -Use a single DB for lunges. Hold the DB anyway you choose.Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders10 Halo monster walks:15 Bar hang Strength/Skill Back squat 7-7-7-7 60% WOD For time: 21 Pull-ups63 Double-unders15 Pull-ups45 Double-unders9 Pull-ups27 Double-undersRead More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets OH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale...Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 20 Single-unders10 Sampson lunges10 Ring rows Strength/Skill 3 sets: 10 Single arm DB rows/side100 Meter single KB front rack carry5-10 Strict supine pull-ups WOD For time: 100 Calorie row or ski100 Double-unders100 Box step-ups 24/20″Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 100 Meter jog10 PVC passthrough lunges:15 HS or plank hold Strength/Skill Hang Snatch 3-3-3-3 WOD 12 Minute AMRAP: 200 Meter run12 Overhead Squats 95/65Read More