Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Complete 5 Sets: 3 Cleans + 4 Front Squats @75% of 1RM Clean WOD Complete the Following For Time: 24 Deadlifts 225/15548 Double-Unders18 Deadlifts36 Double-Unders12 Deadlifts24 Double-UndersRead more

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 5 Sets, Not For Time: Handstand Hold x :30Medicine Ball Sit-Ups x 10 RepsBarbell Row x 5 Reps WOD Complete the Following For Time: 50 Calorie Row25 Alternating DB Snatches 50/3525 Burpees25 Alternating DB SnatchesRead more

Warm-Up 3 Sets: 20 Banded Pull-Aparts3 Inchworms5 Monster Walks WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats ___________________________________________________________________ OR ___________________________________________________________________ “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats3 Inchworms WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 10/8 Calorie Bike15 Wall Balls 20/1410 DB Push Press 50/35 Each HandRead more

Warm-Up 3 Sets: 5 Cal Bike or Row10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Snatch 3@70%3@75%3@80%2@85%2@85%3@75% Reset between reps as needed WOD 10 Minute AMRAP: 3 Toes-to-Bar6 Burpees12 Alternating PistolsRead more