Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 5 75%3 80%2 85%1 90%1 90%1 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53 Compare to: 2/20/2025Read more

WOD Complete 5, 4 minute AMRAPs: 400 Meter Run or 500 meter row10 DB Push press 50/35 each handMax Calories Bike, Row or Ski in the remaining time Rest 1 minute between each Join us at Samson Fest! Learn more here: https://www.samsonfest.com/Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups10 KB deadlifts Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 12 Minute AMRAP: 15 Defecit push-ups10 V-ups5 Deadlifts -Choose a weight which can be completed unbroken throughout the entire workoutRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges10 Plate ground-topverhead:30 Jump rope Strength/skill Snatch EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD Complete 5, 2 Minute AMRAPs: 10 DB facing burpees10 Alternating DB snatch 50/3520 Double-undersRest 1 minute between each. Pick up where you left off after each round Hybrid Conditioning 10:00 row, calories Then, 3 sets: 30 Sit-ups20 Burpees100′ Single arm OH carry Then, 10:00 bike, caloriesRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Pineapple pickers Strength/Skill 3 sets, not for time: 10 Parallette pass throughs100 Meter farmer carry10 Ring push-ups WOD For time: 1,000 Meter row or ski50 KBS 50/35800 Meter run50 Goblet squats40 Calorie bikeRead more