Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 3@70%3@75%3@80%2@85%2@90% WOD 8 Minute AMARP: 5 KBS 70/5310 Defecit Push-ups 45/35lb PlatesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: Snatch x 3 Reps @ 65% WOD Teams of two 2,000 Meter Row60 Deadlifts 135/9530 Shoulder-to-overhead60 Deadlifts400 Meter Med Ball run 20/14Read more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: :20 Bar Hang10 Sit-ups10 Halo Monster Walks WOD 20 Minute AMRAP: 4 Toes-to-bar6 Burpees8 Wall Balls 20/14Read more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Tricep Extensions10 Halo Monster Walks100′ Pec Walk Strength/Skill EMOM For 9 Minutes 3 High Hang Cleans 60% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 24 Reps(12 per)Station 2 – Bent-Over Barbell Row x 8 reps @ 21X1Station 3 – Front Squat x 6 Reps from the rackRead more

Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups:30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsBroad Jump x 1.1.1Box Step Downs x 12 Alternating Reps WOD Complete 3 Sets For Max Reps 1:00 Shuttle RunRest :451:00 Bike, CaloriesRest :451:00 Ski, CaloriesRest :45 Shuttle Run: 25′ = 1 Rep, one hand + two feet cross the lineRead more