Warm-up 2:00 bike, row, ski then, 3 sets: 100 Meter jog3 Inchworms10 Sit-ups10 Walking lunges WOD EMOM 24 minutes for max reps/time: Min. 1 | Wall walks x 3Min. 2 | Paralette pass-throughs x 5Min. 3 | DB Box Step-ups x 10 45/30 20″Min. 4 | Bike x :30 for max cals– Score is total bike caloriesRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 Bar hang20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @65% WOD Every 3:00 for 12 minutes (4 sets): Row or ski 250 metersStrict pull-ups x 7/5 reps Score = slowest setRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Back squat 6-6-6-6 @70% WOD On a 15:00 clock: 40 Burpees over the bar40 Wall balls 20/14800 Meter runMax-reps hang squat cleans in the remaining time 155/95Read more

Strength/Skill Clean 12 Minutes to build to a heavy single WOD Teams of two, one person working at a time, complete the following: 50 Burpee pull-ups800 Meter medicine ball run 20/1450 Burpee toes-to-bar400 Meter medicine ball run50 Burpee DB deadlifts 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC overhead squats:20 Palloff hold20 Mountain climbers Strength/Skill Overhead squat or front squat 5-5-5-5 weight by feel WOD Complete 4 sets for max reps: :30 Alternating DB snatches 50/35Rest :30:30 Single DB reverse lungeRest :30:30 DB facing burpeesRest :30 Hold DB anyway you choose during lungesRead more