Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-Ups5 Bottoms Up Press10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 70% WOD Complete 5 Rounds For Max Reps: :30 Alternating Single Arm DB Snatch 50/35:30 Rest:30 Alternating Pistols:30 Rest:30 Bike For Calories:30 RestRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 6-6-6-6 @ 65% WOD 9 Minute AMRAP: 10 Pull-Ups15 BurpeesRead more

Warm-Up 3 Sets: 5 Cal Row, Ski, Bike, or Run 100 m10 Box Step Ups8 Reverse Snow Angels10 Pineapple Pickers WOD Complete 2 Sets For Max Reps: 1:00 SkiRest 1 Minute1:00 Wall BallsRest 1 Minute1:00 RowRest 1 Minute1:00 KBS 53/35Rest 1 MinuteRead more

Warm-Up 3 Sets: 100 Meter Jog10 Box Step Ups8 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 0:00 – 10:00 Build to a Back Squat 10 Rep Max 10:00-15:00 DB Man Makers x Max Reps 50/35 @ 15:00 Run 400 Meters for Time Score = Weight, Reps, TimeRead more

Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Reverse Lunges:20 Bar Hang WOD EMOM For 24 Minutes (8 Sets) Station 1 – Strict Pull-Ups x 5-7 RepsStation 1 – Overhead Plate Sit-Ups x 10 RepsStation 1 – Alternating Pistols x 8 RepsRead more