Warm-up 2 Minute jump rope practice 3 sets: 50′ skipping high knees10 ring rows:30 plank or HS hold Strength/Skill 4 sets, not for time: broad jump x 5 repswall walk x 1-3 reps WOD For time: 50 sit-ups40 double-unders30 pull-ups40 double-unders50 box step-ups 24/20″Read More
Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog20 banded pull-aparts10 pineapple pickers10 mountain climbers Strength/Skill 6 sets: bench press x 3supine barbell row x 4 WOD For time: 500 meter row30 KBS 70/53400 meter runRead More
Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Front Squat 5-5-5-5 @ 75% WOD 6 sets: 1:30 AMRAP 4 push press 95/654 front squats 95/654 thrusters 95/65burpees over the bar x max reps Rest 1:30 between each setRead More
Strength/Skill snatch 12 minutes to build to a heavy single or work on technique WOD Teams of two, alternate full rounds to complete a 15 minute amrap: 3 power cleans 155/1056 bupees12 air sqatsRead More
Warm-up 400 meter jog – slow 1 set: 2:00 bike – medium10 pineapple pickers5 inchworms 1 set: 1:00 bike – fast20 banded good mornings5 dynamic pigeons WOD EMOM for 21 minutes: Station 1 – double KB deadlift 70/53 x 10Station 2 – double DB shoulder-to-overhead x 8Station 3 – bike x :30 for max caloriesRead More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 halo monster walks10 goblet squats10 ring rows:30 plank or hs hold Strength/Skill Back Squat 14 minutes to build to a heavy single or work on technique WOD Complete for time: 21-15-9 row or ski for claoriespull-upshand release push-upsRead More
Warm-up 2 Minute Bike, Row, or Ski 2 sets: :15 squat jumps:15 rest:15 plank burpees:15 rest:15 hollow or tuck hold:15 rest Strength/Skill 3 Sets, not for time: 200 meter farmer carry5-10 strict hspu or 5 seated barbell press WOD Complete for time: 30 Hang Power Cleans 95/6530 Burpees30 Sit-ups20 Hang Power Cleans20 Burpees20 Sit-ups10 Hang...Read More
Warm-up 2 minute bike, row, ski then… 2 sets: 20 banded pull-aparts10 ring rows10 mountain climbers Strength/Skill 5 sets: bench press x 5supine barbell row x 6 WOD 8 Minute AMRAP: 8 single DB front rack lunges, right8 single DB front rack lunges, left48 double-undersRead More
Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Front Squat 5-5-5-5 @ 70% WOD 3 rounds for time: 800 meter run30 KBS 53/35Read More
