Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Halo Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 4@75%3@80%3@85%2@90%1@95% WOD 8 Minute AMRAP: 16 KBS8 Box Jumps or Step-Ups 24/20Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows:15 Bar Hang10 Reverse Lunges WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 50′ DB Lunge 50/3510 Pull-Ups8 Calorie Ski or BikeRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows5-10 Push Ups:15 Bar Hang WOD EMOM For 24 Minutes Station 1 – 5 Strict HSPU or Push Press 115/75Station 2 – :30 Bike for CaloriesStation 3 – 20 Plate Rows 45/35 Score = Bike CaloriesRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Goblet Squats10 Pineapple Pickers10 PVC Pass Throughs:15 Bar Hang Strength/Skill Snatch 3-3-3 @ 80% WOD Complete the following for time: 21-15-9 Front Squat 95/65Calorie Row or SkiRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Goblet Squats10 Pineapple Pickers5 Halo Monster Walks3 Inchworms Strength/Skill Deadlift 10-8-6-4 @20×1 WOD Complete 5 Rounds For Time: 5 Power Cleans 155/10510/8 Deficit Push-Ups 45/35 platesRead more