Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 5-3-3-2-2-1-1-1 Build to a heavy single WOD Complete the Following For Time: Row 1,000 Meters25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-UpsRead more

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 8 Reps Neutral GripTuck Hold or Hollow Hold x Accumulate :30Dumbbell Row X 8 Reps, each arm WOD 3 Sets for Max Reps :30 Pull-UpsRest :30:30 DB Lunges 50/35 Each HandRest :30:30 Medicine Ball Sit-Ups 20/14Rest :30Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Mountain Climbers Strength/Skill Back Squat 4 Sets: 4 Reps @ 85% WOD 10 Minute AMRAP: 7 Burpees7 Push Press 115/7514 Air SquatsRead more

Warm-Up 3 Sets: 5 Cal Row or Bike10 Ring Rows10 Goblet Squats3 Inchworms WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 100 Meter Run (together)60 Plate Rows 35/2560 Single Arm DB STOH 50/3560 OH Plate Sit-Ups 35/25Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Mountain Climbers Strength/Skill Back Squat 3 Sets: 8 Reps @ 50% (light) WOD 3 Minute AMRAP: Burpee Box Step-Overs 24/20 Rest 2 Minutes 3 Minute AMRAP: Burpee Box Step-Overs 24/20Read more