Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-undersRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every 2 Minutes for 30 minutes (5 sets): Station 1 – Deadlift x 7Station 2 – Run x 200 metersStation 3 – Bar hang x accumulate :30 -Choose a DL weight which is challenging but can be completed unbrokenRead more

Strength/Skill Back squat 10-10-10 WOD 15 Minute ARMRAP: 500 Meter row or ski20 Box step-ups 24/2010 BurpeesRead more

Strength/Skill 5 sets: Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two 15 Minute AMRAP: 400 Meter run5 Pull-ups10 Burpees20 Lunges One partner runs while the other completes as man reps of the movents as possible, then alternate.Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows3 Inchworms Strength/Skill 5 sets: Snatch 3@70%3@75%2@80%1@85%3@70% WOD 4 sets: :30 DB hang squat clean 50/35:30 rest:30 Row, calories:30 rest:30 Hand release push-ups:30 restRead more