Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 4-4-4-4-4 _______________________________________________________________________ Octopi Overhead Squat 4-4-4-4-4 WOD 10 Minute AMRAP: 3 Power Snatch 135/956 Burpees Over the Bar12 Wall Balls 20/14Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges10 Sit-Ups Strength/Skill Complete 3 sets, not for time: Single Arm DB Row x 8 Reps Each Arm @21X1Hollow or Tuck Hold x :30Handstand Walk x 25 Feet or 3 Wall Walks WOD EMOM For 15 Minutes (5 Sets): Minute 1: Medicine Ball Sit-Ups x 15 Reps 20/14Minute 2: Ski Erg x 10/8 CaloriesMinute 3: DB Box Step Overs x 5 Reps 50/35 Each Hand 20″Read more

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Jerk 4-4-4-4-4 WOD Complete the Following For Time: 21-15-9 Toes-to-BarPush Press 95/65Double-UndersRead more

Warm-Up 3 Rounds: 5 Calorie Ski10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill Power Clean Spend 5 minutes building/working on technique Then… EMOM For 6 Minutes Power Clean x 3 Reps WOD Complete 4 Rounds for Time: 15/12 Hand Release Push-ups12 Deadlifts 225/155Read more

Checkout our online store! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5 @ 75% WOD Complete the Following For Time: 400 Meter Run15 Pull-ups15 Walking Lunges30 Air Squats15 Pull-ups20 Walking Lunges25 Air Squats15 Pull-ups25 Walking Lunges20 Air Squats15 Pull-ups30 Walking Lunges15 Air Squats 17 Minute Time CapRead more