Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Jerk 5-5-5-5 From the rack, weight by feel WOD 14 Minute AMRAP: 400 Meter Run7 Single Arm DB Push Press, Right 50/357 Single Arm DB Push Press, Right14 Single DB Box Step-Ups 20″ BoxRead more

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 3@70%3@75%3@80%2@85%2@90% WOD 8 Minute AMARP: 5 KBS 70/5310 Defecit Push-ups 45/35lb PlatesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: Snatch x 3 Reps @ 65% WOD Teams of two 2,000 Meter Row60 Deadlifts 135/9530 Shoulder-to-overhead60 Deadlifts400 Meter Med Ball run 20/14Read more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: :20 Bar Hang10 Sit-ups10 Halo Monster Walks WOD 20 Minute AMRAP: 4 Toes-to-bar6 Burpees8 Wall Balls 20/14Read more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Tricep Extensions10 Halo Monster Walks100′ Pec Walk Strength/Skill EMOM For 9 Minutes 3 High Hang Cleans 60% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 24 Reps(12 per)Station 2 – Bent-Over Barbell Row x 8 reps @ 21X1Station 3 – Front Squat x 6 Reps from the rackRead more