Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill 4 Sets: 14 Alternating pistols4-5 Bench press @ 80%6 Barbell row WOD 4 Rounds for time: 400 Meter run25 Wall balls 20/14 Hybrid Conditioning (10:30) Two rounds for time: 800 Meter run50 Wall balls 14/101,000 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 Bar hang 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 No retries on missed attempts WOD 15 Minute AMRAP: 7 Toes-to-bar7 DB Hang clean to OH, right arm 50/357 DB Hang clean to OH, left arm7 Box jumps or step-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Banded good mornings50′ Halo monster walk:15 Squat hold Strength/Skill Back squat 6-6-6-6-6 70% WOD 3 Rounds for time: 10 Burpees over the bar15 Deadlifts 185/12545 Double-undersRead more

Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Compare to: 7/5/2025Read more

Holiday schedule: Friday: 6:00, 8:30, 9:30 Saturday: 8:30 Warm-up 3 Sets: 1:00 Bike, row, ski10 Ring rows10 Pineapple pickers10 Squats5 single arm DB press/side WOD 25 Minute AMRAP: Teams of two, one person working at a time: 100 Calorie row100 Russian KBS 53/3550 Single arm DB thrusters 50/35Read more