Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Back Squat 8 Sets: 3 Reps @ 85% WOD 8 Minute AMRAP: 2 Toes-to-Bar2 Wall Balls 20/144 Toes-to-Bar4 Wall Balls6 Toes-to-Bar6 Wall Balls8 Toes-to-Bar8 Wall Balls… Keep increasing each set by two reps until time expiresRead more

Warm-Up 3 Sets: 20 Cal Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Lunges10 Mountain Climbers WOD EMOM for 24 Minute (8 Sets): Minute 1 – DB Box Step-Overs x 8 Reps 45/25 20″Minute 2 – Supine Barbell Row x 6 RepsMinute 3 – Strict Pull-Ups x 5-7 RepsRead more

Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 15 Minutes to build to a heavy triple or work on technique. Try to increase weight from last week. All reps should be touch-n-go. WOD Complete 4 Sets Against a 2 Minute clock: Run 200 Meters15/12 Push-upsHang Power Clean x max reps 135/95Rest 2 minutes between sets Scale Push-ups/run volume to allow for :30 of HPCRead more

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 3-3-3-3-3 @ 85% WOD Complete the Following For Time: 20 Double-Unders10 Thrusters 135/9520 Double-Unders8 Thrusters20 Double-Unders6 Thrusters20 Double-Unders4 Thrusters20 Double-Unders2 ThrustersRead more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats:30 Plank WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 250 Meter Row10 Burpees20 Wall Balls 20/14 Example: Partner 1 completes row, then, partner 2 completes burpees, then, partner 1 completes wall balls and so on…Read more