Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Toes-to-Bar x 10 RepsHS Hold or Plank Hold x 15-30 SecondsTuck Hold or Hollow Hold x 15-30 Secnids WOD Complete 4 Sets for Max Reps: :30 DB Burpee Box Step-Overs 45/25 20″Rest :30 Seconds:30 DB Man...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Reverse Lunges10 Mountain Climbers Strength/Skill Power Clean 5 Sets: 5-5-5-5-5 WOD 10 Minute AMRAP: 5 Power Cleans 155/10520 Double-Unders100 Meter RunRead More

Warm-Up 3 Sets: 5 Cal Row or Bike10 Reverse Lunges:30 Plank10 Mountain Climbers WOD 20 Minute AMRAP: 20 KBS 53/3520 Box Step-Ups 24/2020 Sit-Ups20 Calorie Row or BikeRead More

Warm-Up Tabata row or bike Then, 3 Sets: 5 Yogi Push-Ups:10 Bar Hang10 Mountain Climbers WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps 20 Minute Time CapRead More

Warm-Up 3 Sets: 100 Meter Jog10 Halo Air Squats10 Halo Mountain Climbers Strength/Skill 5 Sets: Pause Front Squats x 5 Reps @22X1 WOD Complete the Following for Time: Row 1,000 Meters30 BurpeesRun 800 MetersRead More

Warm-Up 3 Sets: 20 Single-unders10 Pineapple Pickers3 Inchworms6 Dynamic Scorpions WOD EMOM For 21 Minutes: Deadlift x 4 Reps 275/190Deficit Push-Ups x 10 Reps 45/35 lb PlatesDouble-Unders x 30 RepsRead More

Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Supine Strict Pull-Ups x 5-10 RepsDouble KB Front Rack Carry x 100 MetersMedicine Ball Sit-Ups x 15 Reps WOD Complete 4 Sets for Max Reps: :30 BurpeesRest :30 Seconds:30 KBS 53/35Rest :30 Seconds:30 Wall BallsRest :30...Read More

Warm-Up 3 Sets: 100 Meter Run20 Banded Pull-Aparts8 Reverse Snow Angels:30 Plank Strength/Skill Complete 5 Sets: 2 Push Press + 2 Push Jerk WOD 10 Minute AMRAP: 20 Air Squats10 Hang Power Cleans 125/955 Shoulder-to-OverheadRead More

Warm-Up 3 Sets: 100 Meter Jog10 Lunges10 Squats10 Mountain Climbers WOD Complete Five Rounds For Time: 200 Meter Farmers Carry 70/5310 Box Jumps or Step-ups (no rebounding) 24/2020 Wall Balls 20/14 23 Minute Time CapRead More

Warm-Up 3 Sets: 10 Mountain Climbers10 PVC Pass-through Lunges6 Dynamic Scorpions10 Pineapple Pickers Strength/skill Snatch 15 Minutes to Build to a heavy single or work on technique WOD Complete the Following For Time: 75 Bench Press 135/85* *Complete a 400 meter run every time you rack the bar Scale to a weight you can complete...Read More