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 Push Jerk 4-4-4-4 75% WOD EMOM 15 minutes: Station 1| Wall walk x 3 repsStation 2| Rope climb x 2 repsStation 3| KBS x 20 reps 53/35Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 30 Jumping jacks10 Reverse lunges10 Hanging knee raises Strength/Skill Back squat 4-4-4-4 80% WOD 3 rounds for time of: 15 Front squats 75/5515 Deadlifts 75/5515 Toes-to-bar15 Push press 75/55Rest 1:00Read 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 with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD 15 Minute AMRAP, with a partner: 200 Meter DB farmers carry 50/3520 double-DB front squats20 double-DB push jerks20 double-DB box step-ups 20/24 in – Partners split work as desired. Tradie off dumbbells as needed durong carry.Read more

Warm-up 2:00 Bike, row, ski Then… 3 Sets 100 Meter jog10 PVC passthrough lunges20 Mountain climbers Strength/Skill 10 Minute to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Overhead squats 95/6510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski then, 25-ft down and back: Bear crawl (down)Samson lunges (back)Spiderman crawlSide lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Complete 5 sets: 1 Clean + 3 Hang cleans + 3 Front squats -Choose a weight that can be completed unbroken. WOD For time: 50/45 Bike, calories40 Double-unders30 Deadlifts 185/12540 Double-unders50 Wall balls 20/14Read more