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 Teams of two, 3 rounds for time: 400 Meter medicine ball run 20/1424 Power snatches 115/8018 Burpees – Partners run together and switch off carrying ball as needed.– The medicine ball doesn’t touch the ground until the workout is over.– If the medicine ball touches the ground, both partners complete 10 extra burpees before continuing.Read more

Warm-Up 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 2/11/2023Read more

Warm-up 2:00 Bike, row, ski Then… 25-ft down and back:Bear crawl (down)Samson lunges (back)Spiderman crawlWalking lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Hang Squat Clean 3-3-3-3 Weight by feel WOD 5 rounds for time: 500 Meter row or 400 meter ski5 Hang squat cleans Use 75-80% of your heaviest weight used during the strength portion. Weight should be preformed unbroken. Score = time, weightRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill 4 sets, not for time: Double KB front rack carry x 100 metersDouble DB deadlifts x :30Double DB box step-ups x :30 -Choose weights which allow you to move consistently through each movement/interval. Rest as needed between movements. WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 7/19/2023Read 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 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