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

Warm-up Bike or row 3:00 slow:15 Plank:15 Bar hang20 Walking lungesBike or row 2:00 moderate:15 Tuck hold:15 Bar hang20 Walking lungesBike or row 1:00 fast:15 Hollow or Tuck hold:15 Bar hang20 Walking lunges WOD EMOM 21:Min. 1 | 10/8 Calorie bikeMin. 2 | Accumulate :20 L-Sit holdMin. 3 | Max reps burpee pull-ups Score =...Read More

Warm-up 2:00 bike, row, ski then, 2 Sets: 50′ Bear crawl50′ OH DB walk/arm50′ Running buttkicks50′ Skipping high knees Strength/Skill Push Jerk 3-3-3-3 80% WOD Dumbbell DT 5 Rounds for time: 12 DB deadlifts 50/359 DB hang power cleans6 DB push jerks-Use two DBs. -Do not drop DBsRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Mountain climbers10 Reverse lunges:15 Bar hang Strength/Skill Back squat 3-3-3-3 85% WOD Every 3 minutes for 15 minutes: 10 Plate burpees 45/3510 KB goblet squats 53/3510 Plate ground to overheadRead 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 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body...Read More

Warm-up 2:00 Bike, row, ski Then… 25-ft down and back:Bear crawl (down)Samson lunges (back)Spiderman crawlWalking lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Hang Squat Clean 3-3-3-3 Weight by feel WOD 5 rounds for time: 500 Meter row or 400 meter ski5 Hang squat cleans Use 75-80% of your heaviest weight used during...Read More