Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill 4 sets, not for time: Double KB front rack carry x 100 metersDouble DB deadlifts x :30Double DB box step-ups x :30 -Choose weights which allow you to move consistently through each movement/interval. Rest as needed...Read 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 Push Jerk 4-4-4-4 75% WOD EMOM 15 minutes: Station 1| Wall walk x 3 repsStation 2| Rope climb x 2 repsStation 3| KBS x 20 reps 53/35Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: 30 Jumping jacks10 Reverse lunges10 Hanging knee raises Strength/Skill Back squat 4-4-4-4 80% WOD 3 rounds for time of: 15 Front squats 75/5515 Deadlifts 75/5515 Toes-to-bar15 Push press 75/55Rest 1:00Read 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 Then… 3 Sets 100 Meter jog10 PVC passthrough lunges20 Mountain climbers Strength/Skill 10 Minute to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Overhead squats 95/6510 Burpees over the barRead More

Warm-up 2:00 bike, row, ski then, 25-ft down and back: Bear crawl (down)Samson lunges (back)Spiderman crawlSide lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Complete 5 sets: 1 Clean + 3 Hang cleans + 3 Front squats -Choose a weight that can be completed unbroken. WOD For time: 50/45 Bike, calories40 Double-unders30 Deadlifts...Read More

Warm-up 2:00 bike, row, ski then, 3 sets: 100 Meter jog3 Inchworms:20 Plank10 PVC pass through lunges WOD EMOM 24 minutes: Min. 1 | Handstand hold x :30Min. 2 | Sit-ups x 15Min. 3 | KB Goblet box step-ups x 10 53/35Min. 4 | Power snatch x 4– Choose a snatch weight witch can be...Read More

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 HS or plank hold20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @70% WOD Every 4:00 for 16 minutes (4 sets): Row or ski 500 metersPush-ups x max reps Score = # of push-upsRead More

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster walks20 Banded pull-aparts10 Ring rows Strength/Skill Back squat 6-6-6-6 @75% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-ups Compare to: 6/20/2022Read More

WOD Teams of two, alternate movements: 20 Minute AMRAP 100 Meter run2 Power cleans 185/1253 Strict HSPU4 Burpee pull-ups5 Box Jumps or step-ups 24/20Read More