Category

WOD
Warm-up 2:00 bike, row, ski then, 2 Sets: 200 Meter Jog50′ Running buttkicks50′ Skipping high knees50′ Bear crawl Strength/Skill 5 Sets: 1 Power clean1 Hang squat clean1 Front squat Choose a weight which can be completed unbroken WOD 3 Rounds for time: 400 Meter Run15 Hang power cleans 95/6510 Burpees over the bar WOD
Read More
Warm-up Bike or row 3:00 slow:15 Plank:15 Bar hang3 InchwormsBike or row 2:00 moderate:15 Tuck hold20 Mountain climbers20 Walking lungesBike or row 1:00 fast:15 Hollow or Tuck hold:15 Bar hang10 Push-ups WOD EMOM 21:Min. 1 | Barbell Row x 8 RepsMin. 2 | Turkish Get-up x 1/armMin. 3 | Dips x 8 Reps -Scale TGU...
Read More
Warm-up 2:00 bike, row, ski then, 2 Sets: 50′ Walking lunges50′ OH single DB walk50′ Running buttkicks50′ Skipping high knees Strength/Skill Push Jerk 3-3-3-3 85% WOD 15 Minute AMRAP: 500 Meter row or ski30 Alternating DB snatch 50/3530 Alternating DB lunge 50/35 -Use a single DB for lunges. Hold the DB anyway you choose.
Read More
Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders10 Halo monster walks:15 Bar hang Strength/Skill Back squat 7-7-7-7 60% WOD For time: 21 Pull-ups63 Double-unders15 Pull-ups45 Double-unders9 Pull-ups27 Double-unders
Read More
Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets OH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale...
Read More
Warm-up 2:00 Bike, row, ski 3 Sets: 20 Single-unders10 Sampson lunges10 Ring rows Strength/Skill 3 sets: 10 Single arm DB rows/side100 Meter single KB front rack carry5-10 Strict supine pull-ups WOD For time: 100 Calorie row or ski100 Double-unders100 Box step-ups 24/20″
Read More
Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 100 Meter jog10 PVC passthrough lunges:15 HS or plank hold Strength/Skill Hang Snatch 3-3-3-3 WOD 12 Minute AMRAP: 200 Meter run12 Overhead Squats 95/65
Read More
Warm-up Bike or row 3:00 slow:15 Plank:15 Bar hang20 Walking lungesBike or row 2:00 moderate:15 Tuck hold:15 Bar hang20 Walking lungesBike or row 1:00 fast:15 Hollow or Tuck hold:15 Bar hang20 Walking lunges WOD EMOM 21:Min. 1 | 10/8 Calorie bikeMin. 2 | Accumulate :20 L-Sit holdMin. 3 | Max reps burpee pull-ups Score =...
Read More
Warm-up 2:00 bike, row, ski then, 2 Sets: 50′ Bear crawl50′ OH DB walk/arm50′ Running buttkicks50′ Skipping high knees Strength/Skill Push Jerk 3-3-3-3 80% WOD Dumbbell DT 5 Rounds for time: 12 DB deadlifts 50/359 DB hang power cleans6 DB push jerks-Use two DBs. -Do not drop DBs
Read More
Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Mountain climbers10 Reverse lunges:15 Bar hang Strength/Skill Back squat 3-3-3-3 85% WOD Every 3 minutes for 15 minutes: 10 Plate burpees 45/3510 KB goblet squats 53/3510 Plate ground to overhead
Read More
1 52 53 54 55 56 232