Warm-Up 3 Sets: 100 Meter Jog10 lunges:20 Plank Hold10 Sit-Ups WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 5 Strict HSPU or Seated DB Press (35/25)10 Goblet Squats 53/3510 Alternating Pistols or Reverse Lunges10 KBS 53/355 Box Jumps 24/20 Example: Partner 1 completes row, then, partner 2 completes burpees, then, partner 1 completes wall balls and so on…Read more

Warm-Up 3 Sets: 100 Meter Jog:30 Plank10 Lunges10 Mountain Climbers WOD Complete the Following For Time: 400 Meter Farmers Carry 70/5330 Sit-UpsRun 1 Mile30 Sit-UpsRow 55 Calories or Bike 50 Calories 27 Minute Time CapRead more

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