Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Mountain Climbers10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 3-3-3-3-3 @ 21X1 WOD 12 Minute AMRAP: 12 Hand Release Push-ups24 Air Squats24 Sit-ups24 Walking LungesRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@65%3@70%3@75%3@80%3@75% WOD Teams of two, one person working at a time, 20 Minute AMRAP: 20 Deadlifts 225/15540 Pull-Ups60 BurpeesRead more

Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 7-7-7-7 OR Front Squat 7-7-7-7 WOD 10 Box Jumps or Step-Ups 24/2020 Hang Power Snatch 75/5510 Box Jumps or Step-Ups40 Alternating DB Snatch 50/3510 Box Jumps or Step-Ups800 Meter RunRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows20 Banded Pull-Aparts:20 HS Hold or Plank WOD EMOM 21 Minutes (7 Sets): Minute 1 – Bench Press x 8 RepsMinute 2 – Single Arm DB Row x 8 Reps Each ArmMinute 3 – Farmer Carry x 100 MetersRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :20 Bar Hang:20 Front Leaning Rest Rings50′ Skipping High Knees10 Sit-Ups Strength/Skill 3 Sets: Dips or Ring Dips x 5-10Strict Supine Pull-Ups x 5-10Tuck-Ups or V-Ups x 10 WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 RestRead more