Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings100 Meter jog10 Sit-ups10 DB floor press Strength/skill EMOM for 8 minutes Clean x 2 reps @ 75% WOD 5 Rounds for time: 10 Deadlifts 185/12510 Dips10 Box jumps/step-ups 24/20 Hybrid Conditioning (5:30) For time: 1 Mile run 60-40-20 KBS 53/35Air squats 2,000 Meter rowRead More
Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Ring rows Strength/skill 4 Sets, not for time: 8 Bulgarian split squats/side8 Single arm DB rows/side6 Turkish get-ups -Split get-up reps between arms WOD 12 Minute AMRAP: 250 Meter row/ski25′ Walking lunges20 Sit-ups25′ Walking lunges Hybrid Conditioning Every 10 minutes for 40 minutes:...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk 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 No retries on missed attempts WOD 3...Read More
Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Goblet squat hold50′ Halo monster walks100 Meter jog Strength/Skill Back squat 12 minutes to build to a heavy single WOD 18 Minute AMRAP: 5 KBS 70/537 Burpees9 Wall Balls 20/1418 Double-unders Compare to: 7/2/2025Read More
Open workout 16.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar...Read More
Open week 3 theme: St. Patty’s Day – wear your green Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms WOD For time: 40 Calorie bike100 Meter Plate OH carry 45/3540 Plate ground-to-overhead400 Meter run100 Meter Plate OH carry 14 Minute time cap Accessory 3 sets: 10 V-ups/tuck-upsRest 30 seconds20 Banded...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB floor press10 Ring rows Strength/skill 4 Sets, not for time: 10 Bulgarian split squats/side10 Single arm DB rows/side10 OH plate sit-ups WOD 8 Rounds for time: 5 Box jump/step-overs 24/20″3 Front squats 185/125 from the rack7 DB bench press 50/35 Hybrid Conditioning (10:30) 30...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 5 75%4 80%3 85%2 90%1 95% WOD For time: 60 Calorie row or ski30 Burpees over the bar25 Hang power cleans 135/95Read More
