Warm-Up 4:00 Bike, Row, Ski 2 Rounds: 100 Meter Jog50′ Skipping High Knees Then, 2 Rounds: 5 Single Arm DB Press x 5/arm*5 Single Arm DB Push Press x 5/arm**Hold :01 at the top of each rep Strength/Skill Push Jerk 2-2-2-2-2-2 Weight By Feel WOD Against a Three Minute Clock, complete Three sets of: 400 Meter RunPush Press x Max Reps 95/65 Rest 2 Minutes Between Each Set Score = # of Push PressRead more

Warm-Up2:00 Bike, Row, Ski 2 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold10 Goblet Squats Strength/Skill Back Squat6-6-6-6 @65% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -You’ll see six interval workouts throughout the month to build stamina and practice pacing. We’ll be retesting this workout at the end of the month.Read more

Strength/Skill Snatch 5 Sets: 1 High Hang + 2 Above Knee 60% WOD Teams of Two, one person working at a time, complete for time: 800 Meter run– Split the runs 60 Deadlifts 225/125 -Both partners perform 4 burpees at the TOP of each minute. Finish with… 1,000m row– Split the rowRead more

Warm-Up 2:00 Bike, Row, Ski 3 Sets: :30 Single-Unders:30 Mountain climbers:30 Squat Hold Strength/Skill Pause Front Squat 5-5-5-5 @ 21X1 WOD Complete 3 Rounds For Time: 21 Hang Power Clean 95/6521 Double-Unders21 Sit-UpsRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: :20 HS or Plank Hold:15 Bar Hang10 Ring Rows WOD EMOM For 20 Minutes (5 Sets): Station 1 – Wall Walks x 3Station 2 – Box Jumps or Step-Ups x 10Station 3 – Strict Pull-Ups x 5-10Station 4 – Deficit Push-Ups x 10Read more