Warm-up 2:00 Bike, row, ski 3 Sets: 20 Single-unders10 Sampson lunges10 Ring rows Strength/Skill 3 sets: 10 Single arm DB rows/side100 Meter single KB front rack carry5-10 Strict supine pull-ups WOD For time: 100 Calorie row or ski100 Double-unders100 Box step-ups 24/20″Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 100 Meter jog10 PVC passthrough lunges:15 HS or plank hold Strength/Skill Hang Snatch 3-3-3-3 WOD 12 Minute AMRAP: 200 Meter run12 Overhead Squats 95/65Read more

Warm-up Bike or row 3:00 slow:15 Plank:15 Bar hang20 Walking lungesBike or row 2:00 moderate:15 Tuck hold:15 Bar hang20 Walking lungesBike or row 1:00 fast:15 Hollow or Tuck hold:15 Bar hang20 Walking lunges WOD EMOM 21:Min. 1 | 10/8 Calorie bikeMin. 2 | Accumulate :20 L-Sit holdMin. 3 | Max reps burpee pull-ups Score = Burpee PU reps. Perform BPU to a 6″ target. Scale L-sit with tuck hold or plank. Reduce bike calories by 2 reps until they can be completed within :45.Read more

Warm-up 2:00 bike, row, ski then, 2 Sets: 50′ Bear crawl50′ OH DB walk/arm50′ Running buttkicks50′ Skipping high knees Strength/Skill Push Jerk 3-3-3-3 80% WOD Dumbbell DT 5 Rounds for time: 12 DB deadlifts 50/359 DB hang power cleans6 DB push jerks-Use two DBs. -Do not drop DBsRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Mountain climbers10 Reverse lunges:15 Bar hang Strength/Skill Back squat 3-3-3-3 85% WOD Every 3 minutes for 15 minutes: 10 Plate burpees 45/3510 KB goblet squats 53/3510 Plate ground to overheadRead more