Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 3@70%3@75%3@80%2@85%2@90% WOD 8 Minute AMARP: 5 KBS 70/5310 Defecit Push-ups 45/35lb PlatesRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: Snatch x 3 Reps @ 65% WOD Teams of two 2,000 Meter Row60 Deadlifts 135/9530 Shoulder-to-overhead60 Deadlifts400 Meter Med Ball run 20/14Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: :20 Bar Hang10 Sit-ups10 Halo Monster Walks WOD 20 Minute AMRAP: 4 Toes-to-bar6 Burpees8 Wall Balls 20/14Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Tricep Extensions10 Halo Monster Walks100′ Pec Walk Strength/Skill EMOM For 9 Minutes 3 High Hang Cleans 60% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 24 Reps(12 per)Station 2 – Bent-Over...Read More
Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups:30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsBroad Jump x 1.1.1Box Step Downs x 12 Alternating Reps WOD Complete 3 Sets For Max Reps 1:00 Shuttle RunRest :451:00 Bike, CaloriesRest :451:00 Ski, CaloriesRest :45...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap WOD 12 Minute AMRAP: 7 Thrusters 95/6514 Sit-Ups21...Read More
Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 4 Sets: 3 Reps @ 85% WOD 9 Minute AMRAP: 10 Alternating DB Snatches 50/357 Burpee Pull-Ups – Try to find a bar above your reachRead More
WOD Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight 3) *If...Read More
Week 3 theme: Dream vacation! Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts:30 Paloff Hold per side10 Halo Squats:30 Plank WOD Every 90 seconds for 24 Minutes (4 sets): Station 1 – Alternating Top Down DB Bench x 20 Reps(10 per)Station 2 – Prone Banded Leg Curls x 20...Read More
