Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups10 KB deadlifts Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 12 Minute AMRAP: 15 Defecit push-ups10 V-ups5 Deadlifts -Choose a weight which can be completed unbroken throughout the entire workoutRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges10 Plate ground-topverhead:30 Jump rope Strength/skill Snatch EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD Complete 5, 2 Minute AMRAPs: 10 DB facing burpees10 Alternating DB snatch 50/3520 Double-undersRest 1 minute between each. Pick up where you left off after each round Hybrid Conditioning 10:00 row, calories Then, 3 sets: 30 Sit-ups20 Burpees100′ Single arm OH carry Then, 10:00 bike, caloriesRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Pineapple pickers Strength/Skill 3 sets, not for time: 10 Parallette pass throughs100 Meter farmer carry10 Ring push-ups WOD For time: 1,000 Meter row or ski50 KBS 50/35800 Meter run50 Goblet squats40 Calorie bikeRead more

Join us at Samson fest Saturday. Learn more here: https://www.samsonfest.com/ Warm-up 2 minute bike, row, ski then… 2 sets: 10 Ring rows5 Bottoms up kb press20 Single-unders10 DB floor press Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB Bench press 50/35Min. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups– Score is total seconds held, total reps completed.– As soon as you rest during the holds, the set is over. Take breaks as needed during PU and bench.Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 10 Minute AMRAP: 1 Power Clean 155/105lbs2 Box Jump Over 24/20″ jump up, step down/3 Toes to Bar2 Power Cleans4 Box Jump Overs6 Toes to Bar3 Power Cleans6 Box Jump Overs9 Toes to Bar Keep adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until time expires. Hybrid Functional Fitness Conditioning Every 10 minutes for 30 minutes: 400 Meter run12 Box Jumps800 Meter Ski12 DB Walking lungesRead more