Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees10 KB Deadlifts Strength/Skill Push Jerk – From the Rack 10 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 2 Alternating DB Snatches 50/352 DB Facing Burpees4 Alternating DB Snatches4...Read More

Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers Strength/Skill Pause Front Squat 3-3-3-3-3 @ 22X1 WOD 12 Minute AMRAP: 10 Pull-Ups15 Hand release Push-ups20 Walking LungesRead More

Strength/Skill Snatch 2-2-2-2-2 85% WOD Teams of two Then, 100 Calorie Bike 3 Rounds: 30 Push Press 115/7530 Partner Medball Sit-ups 24/20Read More

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 3-3-3-3 @30X1 WOD 9 Minute AMRAP: 3 DB Burpees 40/255 DB Clean-to-Overhead7 Toes-to BarRead More

Warm-Up Row 3:00 Then, 3 Sets: 10 Goblet SquatsSkipping High Knees x 50 Feet10 Pineapple Pickers WOD EMOM for 25 minutes (5 sets): Minute 1: Hang Clean @ 85%Minute 2: 9/7 Calorie SkiMinute 3: 12/10 Calories of RowingMinute 4: Wall Balls x 12 20/14Minute 5: RestRead More

Warm-Up Row, Bike, SKi 2:00 Then, 3 Sets: :20 Front-Leaning Rest on Rings:20 Bar Hang10 Pineapple Pickers3 Inchworms Strength/Skill Three Sets, Not For Time: HS Hold x :30 or Freestanding x 3 attemptsRing Push-Ups x 8 Reps @12X2D-Ball Carry x 100 Meters WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges...Read More

Warm-Up 400 Meter Jog Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees:20 Bar Hang Strength/Skill Push Jerk 2-2-2-2-2-2 From the rack, weight by feel WOD 16 Minute AMRAP: 400 Meter Run10 Burpee Pull-Ups20 Sit-UpsRead More

Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers Strength/Skill Pause Front Squat 5-5-5-5 @ 22X1 WOD Complete the Following For Time: 70 Calorie Row50 Double-Unders30 Thrusters 75/55Read More

Strength/Skill Snatch 3-3-3-3 80% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: Row 250 Meters10 Pull-ups5 Push Jerks 135/9520 Air Squats15/12 Push-upsRead More

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 4-4-4-4 @30X1 WOD Complete the following for time: 500 Meter Ski25 Burpee Box Jumps 24/2050 Sit-Ups15 Burpee Box Jumps25 Sit-UpsRead More