Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per side Strength/Skill Complete 5 Sets 2 High Hang Cleans + 1 Hang Clean 65% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 26 Reps (13 per)Station...Read More
Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups10 Goblet Squats Strength/Skill Three Sets, Not For Time: Hollow Hold or Tuck Hold x :30Broad Jump x 1.1.1Farmer Carry x 100 Meters WOD Complete 4 Sets For Max Reps :30 Parralette Pass ThroughsRest :30:30 Strict Pull-upsRest :30:30 Wall Balls 20/14Rest...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Jerk 5-5-5-5 From the rack, weight by feel WOD 14 Minute AMRAP: 400 Meter Run7 Single Arm DB Push Press, Right 50/357 Single Arm DB Push Press, Right14 Single DB Box Step-Ups 20″ BoxRead More
Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 3@70%3@75%3@80%2@85%2@90% WOD 8 Minute AMARP: 5 KBS 70/5310 Defecit Push-ups 45/35lb PlatesRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: Snatch x 3 Reps @ 65% WOD Teams of two 2,000 Meter Row60 Deadlifts 135/9530 Shoulder-to-overhead60 Deadlifts400 Meter Med Ball run 20/14Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: :20 Bar Hang10 Sit-ups10 Halo Monster Walks WOD 20 Minute AMRAP: 4 Toes-to-bar6 Burpees8 Wall Balls 20/14Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Tricep Extensions10 Halo Monster Walks100′ Pec Walk Strength/Skill EMOM For 9 Minutes 3 High Hang Cleans 60% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 24 Reps(12 per)Station 2 – Bent-Over...Read More
Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups:30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsBroad Jump x 1.1.1Box Step Downs x 12 Alternating Reps WOD Complete 3 Sets For Max Reps 1:00 Shuttle RunRest :451:00 Bike, CaloriesRest :451:00 Ski, CaloriesRest :45...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap WOD 12 Minute AMRAP: 7 Thrusters 95/6514 Sit-Ups21...Read More
Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 4 Sets: 3 Reps @ 85% WOD 9 Minute AMRAP: 10 Alternating DB Snatches 50/357 Burpee Pull-Ups – Try to find a bar above your reachRead More
