Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD EMOM For 18 Minutes (6 sets): Station 1 – Bench Press x 3 RepsStation 2 – Barbell Row x 5 RepsStation 3 – Row x :30 for Calories Score = total # of caloriesRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers 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 WOD Complete 4 Rounds For Time: 200 Meter Run7 Hang Power cleans 135/955 Shoulder to Overhead 135/95Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 75% WOD 10 Minute AMRAP: 10 Burpees 20 Air Squats10 Pull-UpsRead more

Warm-up Partner Pick Drill WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: Row 1,200 Meters60 DB Front Squats400 Meter Farmer CarryRead more

Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Minutes Hang Power Clean x 2 Reps + Power Clean x 1 Rep @75% 1RM WOD Complete the Following For Time: 500 Meter Ski800 Meter Run30 BurpeesRead more