Warm-Up 3 Sets: 20 Cal Row or 20 Cal Bike Then, 3 Sets: 10 Mountain Climbers10 Lunges5 Push-Ups WOD EMOM for 21 Minute (7 Sets): Minute 1 – DB Lunge x 10 Reps 50/35 Each HandMinute 2 – Bike or Row x 10 CaloriesMinute 3 – Dips x 10 RepsRead More

Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 9-7-7-5-3 Try to increase weight from last week. All reps should be touch-n-go. WOD 10 Minute AMRAP: 2 Power Cleans 205/1354 Strict Pull-Ups6 BurpeesRead More

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 4-4-4-4-4 @ 80% WOD Complete 3 Rounds For Time: 15 Thursters 115/75200 Meter RunRead More

Warm-Up 3 Sets: 100 Meter Jog10 Ring Rows10 Squats10 Pineapple Pickers WOD In teams of two, complete the following for time: 1,000 Meter Row (switch at 500)100 Wall Balls 20/1450 Pull-Ups100 KBS 53/3550 Pull-Ups1 Mile Medicine Ball Run (4 x 400 Relay)Read More

Warm-Up 3 Sets: 5 Cal Row or Bike10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 70% WOD 9 Minute AMRAP: 6 Burpee Box Step-Overs 24/20 (box facing)24 Double-UndersRead 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 Back Squat 10 Sets: 3 Reps @ 75% WOD Complete the Following For Time: 30 Calorie BikeHill RunRead More

Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold8 Reverse Snow Angels WOD 18 Minute AMRAP: 5 Toes-to-Bar5 Hang DB Snatch, Right Arm 50/355 Hang DB Snatch, Left Arm10 Alternating PistolsRead More

Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: 10 Pineapple Pickers10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 10-8-8-6-4 Try to increase weight from last week. WOD 10 Minute AMRAP: 3 Power Cleans 195/130100 Meter Run5 Burpees100 Meter RunRead More

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD Complete the Following For Time: 21-15-9-6-3 Thrusters 95/65Row or Bike for CaloriesRead More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the...Read More