Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100′ Med Ball Pec Walk20 Banded Pull-aparts10 Ring Rows Strength/Skill 8 Bench Press4 DB Row6 Bench Press4 DB Row4 Bench Press4 DB Row2 Bench Press4 DB Row Weight By Feel. Try to increase from what you used last week. WOD Complete 4 Sets For Max Reps :30 Burpees:30 Rest:30 Bike For Calories:30 Rest:30 Ski For Calories:30 RestRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang:30 Plank Hold10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Four Sets, Not For Time: Strict Weighted Pull-Ups x 3-5 RepsTurkish Get-ups/Turkish Sit-ups x 2 eachTuck or Hollow Hold Body Rocks x 10 Reps WOD 10 Minute AMRAP: 500 Meter Row Then, with the remaining time… 10 KBS 70/5320 Double-UndersRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10Mountain Climbers10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 70% WOD Complete the Following For Time: 50 Sit-Ups40 Single DB Step-ups 50/35 20″30 Single Arm DB Thrusters 50/35 -Hold the DB anyway you want during step-ups-Switch arms as needed during the thrusters Compare to: 9/8/2022Read more

Strength/Skill High Hang Clean 3-3-3 Hang Clean 3-3-3 Clean 2-2 Build in weight as you move through the positions. WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Medicine Ball Run 20/14100 KBS 50/35400 Meter Medicine Ball Run50 Burpees *Both partners run, alternate carrying ball as neededRead more

Warm-Up 3 Sets: 250 Meter Row10 Halo Squats8 Reverse Snow Angels20 Banded Pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats Compare to: 10/7/2022Read more