Warm-Up 3 Sets: 3 Inchworms5 Empty Barbell Front Squats10 Shoulder Taps Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 3 RepsMinute 2 – Handstand Hold (free standing x 5 attempts, wall x 30 seconds) or Plank Hold x 30 Seconds WOD 9 Minute AMRAP: 10 Front Rack Lunges 95/657 BurpeesRead more

Warm-Up 3 Sets: 5 Cal Row20 Single Unders5 Snatch Grip Push Press5 Hang Snatch High Pulls Strength/Skill Snatch (Power or Full) 3 Sets: High Hang Snatch x 3 Reps 2 Sets: Snatch from Below the Knee x 2 Reps 2 Sets: Snatch x 2 Reps WOD Complete the following for Time: 60-40-20 Calorie RowDouble-UndersRead more

Warm-Up 3 Sets: 10 Sit-Ups20 Mountain Climbers10 Pineapple Pickers Strength/Skill Deadlift Take 12 Minutes to build to a heavy triple. WOD Every 2 Minutes for 10 Minutes (5 sets): 3 Deadlifts (70% of today’s heavy triple)15 Push-Ups15 Air Squats Score = slowest setRead more

Warm-Up 3 Sets: 20 Mountain Climbers3 Inchworms5 Power Jumps WOD Complete the Following for Time: Run 800 Meters Then, 3 Rounds 15 Push Press 115/8010 Box jumps or Step-ups 24/2010 Hang Power Cleans Then, 30 Burpees 17 Minute Time CapRead more

Warm-Up 3 Sets: 20 Single Unders3 Single Arm DB Front Squats, each arm3 Single Arm DB Push Press, each arm3 Inchworms WOD 15 Minute AMRAP: 5 Single Arm DB Thrusters, Right Arm 50/355 Single Arm DB Thrusters, Left Arm20 Double-Unders20 Sit-UpsRead more