Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Pec Walk x 100 MetersOH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps 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) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Bench Press x 8 RepsSingle Arm DB Rows x 8 each armFarmers Carry x 100 MetersRead more

Warm-Up 3 Sets: 5 Calorie Ski3 Inchworms6 Step-Ups:15 Plank or HS Hold WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Ski x 30 Seconds for Max CaloriesMinute 2 – Burpee Box Jump or Step-Overs x 5 RepsMinute 3 – DB Lunges x 8 Reps 50/35 each handRead more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms5 Bottoms-up KB Press:15 Plank or HS Hold Strength/Skill Complete 3 Sets: D-Ball Carry x 100 MetersToes-to-Bar x 8-10 RepsStrict HSPU x 5-10 or Unsupported Seated Strict Press x 5 WOD Complete 3 Rounds For Time: 400 Meter Run10 Ground-to-Overhead 135/9520 Air Squats 15 Minute Time CapRead more

Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 5 Pull-Ups10 KBS 70/5315 Sit-upsRead more

Warm-Up 3 Sets: 10 Cal Row10 Air Squats10 Sit-Ups10 Ring Rows WOD Teams of two, one person working at a time, Complete the following for time: 8 Rope Climbs or Rope Pulls from the ground80 Calorie Row40 Burpees Over the Rower30 Partner Med Ball Sit-ups 20/14100 Wall Balls 20/1470 Calorie Row30 Burpees Over the Rower20 Partner Med Ball Sit-upsRead more