Warm-up 3 Sets: 1:00 bike, row, ski5 Single arm db press/arm10 Ring rows:30 tuck hold WOD EMOM for 21 Minutes Minute 1|Bike x 10/8 calsMinute 2|Push press x 8 95/65Minute 3|Strict pull-ups x 5-10Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: Hang snatch, below knee x 3 reps WOD 10 Minute AMRAP: 40 Air squats30 Sit-ups20 Single DB box step-ups 50/35Read More

Warm-up 2:00 bike, row , ski 3 sets: 10 Dynamic scorpions10 pineapple pickers:15 plank or HS hold:15 Bar hang Strength/Skill Bench press 6-6-6-6-6 WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 11/1/2023Read More

Strength/Skill 4 Sets: Alternating pistols x 10Strict HSPU x 5Broad jump x 3 WOD For time: 25-15-5Toes-to-bar75-50-25Double-undersRead More

Strength/Skill Back squat 4 Sets: 3 reps @ 85% WOD 15 minute AMRAP: 400 Meter Run30/25 Push-Ups20 Alternating Dumbbell Snatches 50/35Read More

Open workout 24.3 All for time: 5 rounds of:10 thrusters, weight 110 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg)♂ 95, 135 lb (43, 61 kg)Read More

Warm-up 2:00 bike, row, ski 3 sets: :20 HS hold or plank10 Pineapple pickers3 inchworms Strength Deadlift 12-10-8-6 WOD For time: 400 Meter farmer carry 53/35800 Meter run1,000 Meter rowRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: 1 High hang snatch + 2 below knee snatch WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang power clean x 2Minute 2|Double KB front rack carry x 100mMinute...Read More

Warm-up Bike, row ,ski 2:00 3 sets: 10 Air squats20 Banded pull-aparts10 Dynamic scorpions3 Inchworms Strength/Skill Bench press 8-8-8-8-8 WOD 12 Minute AMRAP: 7 Push press 115/7514 Wall balls 20/1421 Sit-upsRead More

Warm-up 3:00 Bike, row, ski 3 sets: 10 Pineapple pickers20 Banded pull-aparts:15 HS or plank hold WOD EMOM for 4 minutesStation 1 – 30 seconds of Assault Bike or RowingStation 2 – 30 seconds of KBS 70/53Station 3 – 30 seconds of BurpeesStation 4 – Rest When the running clock reaches 5:00, perform the following…...Read More