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Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold20 Banded pull-aparts5 Seated strict DB press Strength/Skill 5 Sets, not for time: 5-10 Strict HSPU or 5 unsupported BB press8 DB rows/arm -Try to increase weight/resp from last week WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-unders
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Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 Pineapple pickers Strength/skill Back squat 6-6-6-6-6 65% WOD 3 Rounds for time: 500 Meter row or ski10 KBS 70/5312 Pull-ups
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WOD Teams of two, alternate full rounds, 20 minute AMRAP: 5 Deadlifts 225/1555 Burpees5 Wall balls 20/14
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Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Step-ups Strength/Skill 5 Sets: 2 Hang clean (just below knee) + clean WOD 2 Rounds for time: 20 KBS 53/3515 Toes-to-bar20 KBS15 Box jumps or step-ups20 KBS
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Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats20 Mountain climbers5 Bottoms up KB press WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|20 Sit-upsStation 2|12/10 Calories of Assault BikeStation 3|100 Meter Suitcase Carry + Waiter’s Carry(switch at 50)Station 4|12 KB goblet reverse lunges
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