Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges Strength/Skill Complete 3 sets, not for time: Deficit Push-ups x 5-10 Reps @21X1HS Hold Against Wall x :30 or Freestanding x 3 AttemptsHollow or Tuck Hold x :30 WOD EMOM For 15 Minutes (5 Sets): Minute 1: Rope Climbs or Pulls From the Ground...Read More

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Press 5-5-5-5 @ 70% 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: 2/8/2022Read More

Warm-Up 3 Rounds: 20 Single Unders10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 5 Sets: 1 Hang Power Clean + 2 Power Cleans Weight by feel WOD Complete 5 Rounds For Time: 24 Double-Unders12 Deadlifts 155/1056 Hang Power Cleans 155/105 13 Minute Time CapRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD 10 Minute AMRAP: 5 Burpees10 Kettle Bell Swings 53/3515 Goblet Squats 53/35Read More

Warm-Up 3 Rounds: 400 Meter Jog Then 3 Sets: :15 Push-up PlankRest :15:15 Sit-UpsRest :15:15 Mountain ClimbersRest :15:15 Pineapple PickersRest :15 WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 100 Meter Run6 Burpees8 Medicine Ball Sit-Ups 20/1410 Single Kettle Bell Deadllifts 70/5312 Air SquatsRead More

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Air Squats Strength/Skill Snatch 12 Minutes to Build to a heavy single or work on technique WOD Complete the following for time: 1,000 Meter Row Then, 5 Rounds of… 5 Front Squats (from the ground) 165/11020 Double-UndersRead More

Warm-Up 3 Sets: 5 Calorie Ski10 Pineapple Pickers20 Banded Pull-aparts5 Bottoms Up KB Press 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 10 Minutes to build to a heavy single WOD “Grace” Complete The Following...Read More

Warm-Up 2 Minute Bike, Row, or Ski Then… 3 Sets: 50 Feet Walking Lunges50 Feet Bear Crawl50 Feet Burpee Broad Jumps Strength/Skill Complete 3 sets, not for time: DB Walking Lunge x 100 FeetHandstand Hold or Plank Hold x :30Strict Supine Pull-Ups x 5-10 Reps WOD 12 Minute AMRAP: 6 Toes-to-Bar8 KBS 70/5310 Alternating PistolsRead More

Warm-Up 3 Rounds: 5 Cal Ski10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 4 Sets: 2 Hang Power Cleans + Power Clean Weight by feel WOD Complete 4 Sets for Max Reps :30 of Hang Power Clean 155/105Rest :30:30 of Ski for CaloriesRest :30:30 of BurpeesRest :30Read More

Warm-Up 3 Rounds: 30 Single-Unders10 Pineapple Pickers:15 Bar Hang10 Goblet Squats Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD 10 Minute AMRAP: 10 Pull-Ups10 Hand Release Push-Ups10 Box Jumps or Step-UpsRead More