Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 4 Sets: 3 Reps @ 85% WOD 9 Minute AMRAP: 10 Alternating DB Snatches 50/357 Burpee Pull-Ups – Try to find a bar above your reachRead more

WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 5 Hang Squat Cleans 135/955 Box Jumps or Step-Ups 24/205 BurpeesRead more

WOD Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb♂ 95 lb, 135 lb, 185 lb, 225 lbRead more

Week 3 theme: Dream vacation! Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts:30 Paloff Hold per side10 Halo Squats:30 Plank WOD Every 90 seconds for 24 Minutes (4 sets): Station 1 – Alternating Top Down DB Bench x 20 Reps(10 per)Station 2 – Prone Banded Leg Curls x 20 RepsStation 3 – Plate Row x 20 RepsStation 4 – Front Squat x 7 Reps from the rack(moderate weight)Read more

Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups :30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsWall Walks x 1-3 RepsBox Step Downs x 10 Alternating Legs Reps WOD Complete 5 Sets For Max Reps :30 Dips or Ring DipsRest :30:30 DB Ground-to-Overhead 50/35 each armRest :30:30 Strict Pull-UpsRest :30Read more