Warm-Up 3 Rounds: 10 Calorie Row or Bike10 Ring RowsWalking Lunges x 50 Feet WOD Teams of two, alternate movements to complete an 18 Minute AMRAP: 8 Pull-UpsDB Walking Lunges x 50 Feet 50/3515 DB Deadlifts 50/35Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Air Squats Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Snatch x 2 Reps @ 80-85% WOD Complete the Following For Time: 50/45 Calorie Bike15 Front Squats 135/95 (from the ground)100 Meter Run10 Front Squats200 Meter Run5 Front Squats400 Meter Run 13 Minute Time CapRead more

Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 -Try to increase weight from last week. WOD Complete 4 sets, Not for Time: Bench Press x 3 RepsSupine Barbell Row x 4 RepsBroad Jump x 3 Reps (perform as singles, rest between each rep)Read more

Warm-Up 2 Minute Row, bike, or ski Then, 3 Sets: 10 Pineapple PickersBottoms Up KB Carry x 50 Feet8 Reverse Snow Angels WOD 20 Minute AMRAP: 8 Deadlifts 225/1558 Single-Arm DB Push Press, Right 50/358 Single-Arm DB Push Press, Left8 Medicine Ball Sit-Ups 20/14Read more

Warm-Up 3 Sets: 5 Cal Ski3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Rope Climbs or Rope Pulls x 1-3 RepsKB Front Rack Walking Lunges x 50 FeetTuck Hold or Hollow Hold x :30 WOD Complete 4 Sets For Max Reps: :30 of Alternating PistolsRest :30:30 of Parallette Pass ThroughsRest :30:30 of Ski for CaloriesRest :30Read more