Holiday schedule:Friday 10/31 – no 6:30 pm class Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-ups Compare to 7/1/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Halo squats20 Banded pull aparts:15 Bar hang Strength/Skill Back squat 15-15-15 Build throughout WOD 10 Minute AMRAP: 6 Single DB lunges3 Burpees over DB6 Alternating DB snatches 50/35Read more

WOD Teams of two, alternate full rounds for 18 Minutes: 3 Ground-to-overhead 135/955 Burpees10 Goblet lunges 53/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang20 Mountain climbers Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks or Inchworms:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 9/11/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk50′ Skipping high knees Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 74-79%Set 2 – 3 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 1 rep @ 89-94%Set 5 – 1 rep @ 94-100+% WOD 5 Rounds for time: 7 Deadlifts 225/15510 Deficit push-ups 54/35 plates20 Sit-ups Hybrid conditioning (5:30) Every 6 minutes, for 24 minutes (4 sets of): Odd Sets: 400 Meter Run400 Meter Row OR 20 Calorie Bike400 Meter Run Even Sets: 400 Meter Row OR 20 Calorie Bike400 Meter Run400 Meter Row OR 20 Calorie BikeRead more