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

Warm-Up 3 Rounds: 5 Calorie Ski10 Box Step-Ups10 Pineapple Pickers WOD Teams of two, alternate full rounds to complete 20 rounds for time: 5 Deadlifts 225/1555 Burpee Box Jumps or Step-Ups 24/20Read more

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 5-5-5-5-5 Octopi Overhead Squat 5-5-5-5-5 WOD 8 Minute AMRAP: 7 Hang Power Snatch 115/7514 Wall Balls 20/14Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges Strength/Skill Complete 3 sets, not for time: Deficit Push-ups x 5-10 Reps @21X1HS Hold Against Wall x :30 or Freestanding x 3 AttemptsHollow or Tuck Hold x :30 WOD EMOM For 15 Minutes (5 Sets): Minute 1: Rope Climbs or Pulls From the Ground x 1-3 RepsMinute 2: Ski Erg x 9/7 CaloriesMinute 3: Alternating Pistols x 10 RepsRead more