Warm-up 2 Minute jump rope practice 3 sets: 50′ skipping high knees10 ring rows:30 plank or HS hold Strength/Skill 4 sets, not for time: broad jump x 5 repswall walk x 1-3 reps WOD For time: 50 sit-ups40 double-unders30 pull-ups40 double-unders50 box step-ups 24/20″Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog20 banded pull-aparts10 pineapple pickers10 mountain climbers Strength/Skill 6 sets: bench press x 3supine barbell row x 4 WOD For time: 500 meter row30 KBS 70/53400 meter runRead more

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Front Squat 5-5-5-5 @ 75% WOD 6 sets: 1:30 AMRAP 4 push press 95/654 front squats 95/654 thrusters 95/65burpees over the bar x max reps Rest 1:30 between each setRead more

Strength/Skill snatch 12 minutes to build to a heavy single or work on technique WOD Teams of two, alternate full rounds to complete a 15 minute amrap: 3 power cleans 155/1056 bupees12 air sqatsRead more

Warm-up 400 meter jog – slow 1 set: 2:00 bike – medium10 pineapple pickers5 inchworms 1 set: 1:00 bike – fast20 banded good mornings5 dynamic pigeons WOD EMOM for 21 minutes: Station 1 – double KB deadlift 70/53 x 10Station 2 – double DB shoulder-to-overhead x 8Station 3 – bike x :30 for max caloriesRead more