Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 Sampson lunges10 DB strict press:20 Plank or HS hold Strength/Skill D-ball carry x 100 metersStrict HSPU or seated BB press x 5 WOD 3 Rounds for reps: 1:00 Bike for caloriesRest :301:00 Push press 75/55Rest :301:00 Sit-upsRest :30Read more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single WOD For time: 30 KB box step-ups 50/35 20″15 Toes-to-bar30 Calorie row or ski50 KBS30 Calorie row or ski15 Toes-to-bar30 KB box step-upsRead more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Single unders10 Air squats10 Ring rows:20 Bar hang Strength/Skill Back Squat 3@80%2@85%2@90%10@65% WOD 9 Minute AMRAP: 100 Meter run10 Pull-ups100 Meter run20 Double-undersRead more

Strength/Skill Clean 5 Sets: 3 @ 80% WOD Teams of two, alternate full rounds to complete an 18 minute AMRAP: 10 Deadlifts 135/958 Front squats6 Buprees over the barRead more

Holiday schedule: Today – 8:30, 9:30 Strength/Skill 7 Sets: Hang snatch x 2 reps WOD Teams of two, 15 minute amrap: 400 meter run20 Hang power cleans 135/9530 partner medball sit-ups 20/14Read more