Warm-up 3 Sets: 10 Banded good mornings100 Meter jog50′ Skipping high knees10 Goblet squats Strength/skill Four sets of: Deadlift x 5 reps @ 20X1Rest 20 secondsTall Box Jumps x 5 reps(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)Rest 2 minutes between sets WOD Every 4 Minutes for 16 Minutes:400 Meter run3 Hang cleans (heavy) -Choose the heaviest weight you can complete unbroken-Score = total weightRead more

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 5 Power snatch 115/7510 Buprees over the bar20 Double-undersRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Box Squats 5-5-5-5-5 @ 21X1 WOD Fran For time: 21-15-9:Thrusters 95/65Pull-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows3 Inchworms WOD Teams of two 20 Minute AMRAP: 400 Meter run5 Shoulder to overhead 155/10510 Pull-ups15 Sit-ups One partner runs awhile the other completes as many reps of the movements as possible. Pick up where the other left off after each run.Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 PVC overhead squats10 Sampson lunges10 Ring rowsStrength/Skill Overhead squat or Front squat 7-7-7-7-7 WOD 10 Minute AMRAP: 25 Burpees50 Wall balls 20/1425 Hang power cleans 135/95Read more