Warm-up 3:00 bike, row, ski then, 3 Sets: 10 strict DB press10 Ring rows10 Sit-ups Strength/Skill 3 sets: Strict HSPU or unsupported BB press x 5Farmer carry x 100 metersStrict pull-ups x 5-10 WOD For time: 12 Toes-to-bar500 Meter Row or ski12 Box jumps or step-ups 24/20500 Meter Row or ski12 Toes-to-bar500 Meter Row or...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill 5 Sets: 2 Hang power snatch + 1 Power snatch Choose a weight you can perform reps unbroken WOD 6 Minute AMRAP: 10 Thrusters 95/6510 Burpees over the bar Rest 3 Minutes 6 Minute AMRAP: 7 Front squats...Read More

Warm-up 3:00 bike, row, ski then, 3 Sets: Banded tricep extensions x 10Banded chest press x 10Ring push ups x 10 WOD EMOM 18 Minutes: Station 1 | Dips x 8-10Station 2 | Supine barbell rows x 8Station 3 | Parallette pass throughs x 5Read More

Warm-up 2:00 bike, row, ski then, 50′ High knee pull50′ Walking lunge50′ Bear crawl50′ Running high knees50′ Skipping high knees Strength/Skill Push Jerk 12 minutes to build to a heavy single or work on technique WOD For time: 50/45 Calorie bike50 Sit-ups50 Alternating DB snatches 50/3550 Single DB step-ups 50/35Read More

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