Warm-Up 2 Minute Row Then… 3 Sets: 5 Ring Rows10 Halo Monster Walks (5 left, 5 right):15 Plank WOD 18 Minute AMRAP: 10 Pull-Ups100 Meter Farmers Carry 70/5315 Air Squats5 Single Arm DB Push Press 50/355 Single Arm DB Push PressRead more

Warm-Up 3 Sets: 5 Cal Bike or Row10 PVC Pass Through Lunges:15 Bar Hang WOD EMOM For 24 Minutes (8 Sets): Min 1 – High Hang Snatch(power or full) x 3 Reps @ 55-60%Min 2 – Bike or Row x :30Min 3 – Butterfly Sit-ups x 10 Reps Score = Bike or Row CaloriesRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Octopi Complete 6 Sets: 2 Cleans + 3 Front Squats @80% of 1RM Clean Dungeness Complete 6 Sets: 2 Power Cleans + 5 Front Squats @80% of 1RM Power Clean WOD Dungeness & Octopi 8 Minute AMRAP: 4 Hang Power Cleans 135/954 Wall Balls 20/146 Hang Power Cleans6 Wall Balls8 Hang Power Cleans8 Wall Balls10 Hang Power Cleans10 Wall Balls12 Hang Power Cleans12 Wall Balls… Keep increasing reps by 2 until time expiresRead more

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 5-3-3-2-2-1-1-1 Build to a heavy single WOD Complete the Following For Time: Row 1,000 Meters25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-UpsRead more

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 8 Reps Neutral GripTuck Hold or Hollow Hold x Accumulate :30Dumbbell Row X 8 Reps, each arm WOD 3 Sets for Max Reps :30 Pull-UpsRest :30:30 DB Lunges 50/35 Each HandRest :30:30 Medicine Ball Sit-Ups 20/14Rest :30Read more