Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows20 Banded Pull-Aparts:20 HS Hold or Plank WOD EMOM 21 Minutes (7 Sets): Minute 1 – Bench Press x 8 RepsMinute 2 – Single Arm DB Row x 8 Reps Each ArmMinute 3 – Farmer Carry x 100 MetersRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :20 Bar Hang:20 Front Leaning Rest Rings50′ Skipping High Knees10 Sit-Ups Strength/Skill 3 Sets: Dips or Ring Dips x 5-10Strict Supine Pull-Ups x 5-10Tuck-Ups or V-Ups x 10 WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 RestRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Halo Squats10 Moutain Climbers Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row Then, 3 Rounds.. 15 Thrusters 95/6515 Burpees Over the BarRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Single-Unders10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 5-5-5-5 @ 21X1 WOD 9 Minute AMRAP: 15 Double-Unders15 Sit-Ups15 KBS 53/35Read more

Warm-Up 400 Meter Jog Then, 3 Sets: 10 Goblet Squats3 Inchworms10 Mountain Climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run New running route: Leave the gym to the right, enter the running path at the bridge, turn left and run along the path until you reach peninsula bevco, then turn around Compare to: 2/10/2023Read more