Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 5-3-3-2-2-1-1-1 Build to a heavy single WOD Complete the Following For Time: Row 1,000 Meters25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-UpsRead More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 8 Reps Neutral GripTuck Hold or Hollow Hold x Accumulate :30Dumbbell Row X 8 Reps, each arm WOD 3 Sets for Max Reps :30 Pull-UpsRest :30:30 DB Lunges 50/35...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Mountain Climbers Strength/Skill Back Squat 4 Sets: 4 Reps @ 85% WOD 10 Minute AMRAP: 7 Burpees7 Push Press 115/7514 Air SquatsRead More

Warm-Up 3 Sets: 5 Cal Row or Bike10 Ring Rows10 Goblet Squats3 Inchworms WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 100 Meter Run (together)60 Plate Rows 35/2560 Single Arm DB STOH 50/3560 OH Plate Sit-Ups 35/25Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Mountain Climbers Strength/Skill Back Squat 3 Sets: 8 Reps @ 50% (light) WOD 3 Minute AMRAP: Burpee Box Step-Overs 24/20 Rest 2 Minutes 3 Minute AMRAP: Burpee Box Step-Overs 24/20Read More

Warm-Up 3 Sets: 5 Cal Bike5 Bottomes Up KB Press10 Goblet Squats20 Banded Pull-aparts Strength/Skill Push Jerk 3-3-3-3-3 WOD Complete 4 Sets For Max Reps: :30 KB Reverse Lunges 70/53Rest :30:30 KBS 70/53Rest :30:30 Bike for CaloriesRest :30Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Complete 5 Sets: 3 Cleans + 4 Front Squats @75% of 1RM Clean WOD Complete the Following For Time: 24 Deadlifts 225/15548 Double-Unders18 Deadlifts36 Double-Unders12 Deadlifts24 Double-UndersRead More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 5 Sets, Not For Time: Handstand Hold x :30Medicine Ball Sit-Ups x 10 RepsBarbell Row x 5 Reps WOD Complete the Following For Time: 50 Calorie Row25 Alternating DB Snatches 50/3525 Burpees25 Alternating DB SnatchesRead More

Warm-Up 3 Sets: 20 Banded Pull-Aparts3 Inchworms5 Monster Walks WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats ___________________________________________________________________ OR ___________________________________________________________________ “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead More

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats3 Inchworms WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 10/8 Calorie Bike15 Wall Balls 20/1410 DB Push Press 50/35 Each HandRead More