Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Alternating DB shoulder press20 Banded good mornings10 Samson lunges Strength/Skill Push press 3 75%3 80%3 85%2 90%2 90% WOD For time: 21-15-9 Pull-upsDeadlifts 185/125Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers5 KB bottoms up press Strength/Skill Back squat 3 75%3 80%3 85%2 90%2 90% WOD 3 Rounds for time: 400 Meter run20 Alternating DB snatch 50/3515 Burpees over DBRead More

Warm-up 3 Sets: 100 Meter jog10 Banded good mornings5 Plank burpees10 DB shoulder press WOD Teams of two, one person runs while the other completes as many rounds of the movements as possible for 20 minutes: 400 Meter run5 Deadlifts 255/1755 Burpees over the bar5 Double DB push press 50/35 -Pickup where your partner left...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Scap pull-ups10 Walking lunges WOD 16 Minute AMRAP: 15 Calorie row or ski10 KB goblet reverse lunges 70/535/3 Strict pull-ups Accessory 3 Sets not for time: 10 Bulgarian split squats/side10 Supine ring rows5 Turkish Sit-ups/sideMax bar hangRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVS pass through lunges Strength/Skill 5 Sets: 2 Hang power cleans + Power clean WOD 5 Rounds for time: 400 Meter run5 Hang power snatch 115/7510 Box jumps or step-ups Hybrid Conditioning (5:30) 8:00 AMRAP:50′ Sled push100 Meter farmer carry 2:00 Rest 8:00...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Banded OH tricep extensions10 Banded good mornings10 Double DB row Strength/Skill 4 Sets: 10 Double DB deadlifts7 Bench press @ 70%10 Barbell row WOD 15 Minute AMRAP: 5 Toes-to-bar10 Wall balls 20/1415 Russian KBS 53/35 Hybrid Conditioning (10:30) 30 Minute AMRAP: 200 Meter farmer carry5:00...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Alternating DB shoulder press20 Banded pull-aparts10 Samson lunges:15 Jump rope Strength/Skill Push press 3-3-3-3 85% WOD For time: 50 Double-unders50 Cal row or ski50 Sit-ups50 Single DB step-ups 50/35 20″50 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo goblet monster walk:15 Bar hang10 Pineapple pickers5 Plank burpees Strength/Skill Back squat 3-3-3-3 85% WOD 3 Rounds for time: 10 Pull-ups10 Ground to overhead 95/6510 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows5 Bottoms up press/side WOD Teams of two, one person working at a time for 20 Minutes: 50 Cal bike20 STOH20 Pull-upsRead More

Holiday schedule: No 5:30 PM class Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo goblet squats3 Inchworms WOD 16 Minute AMRAP: 200 Meter run5 Front squats 175/115100 Meter suitcase carry 70/53 Perform front squats from the rack Accessory 3 Sets not for time: 5-10 Dips @33X120 Alternating DB curls:15-30 HS hold20 Plate...Read More