Warm-Up 3 Sets: 100 Meter Jog20 Mountain Climbers10 Air Squats WOD 20 Minute AMRAP: 20 Calorie Bike or Row10 Single Arm DB Push Press, Right Arm 50/3510 Single Arm DB Push Press, Left Arm400 Meter RunRead 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 Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute of BurpeesRest 1 MinuteRead more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:10 BAr Hang Strength/Skill Snatch EMOM For 10 Minutes High Hang + Above Knee – 60% WOD Complete the Following For Time: 400 Meter Farmers Carry 70/53Run 1200 Meters (3 x 400)Read more

Warm-Up 3 Sets: 20 Single Unders10 Pineapple Pickers6 Dynamic Pigeons WOD 20 Minute ARMAP: 32 Double-Unders16 Sit-ups10 Deadlifts 225/15520 Push-UpsRead more

Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold or HS Hold10 Reverse Lunges Strength/Skill Complete 4 Sets, Not For Time: Strict Weighted Pull-Ups or Strcit Pull-ups x 3 RepsStrict HSPU x 5-10 Reps or Seated Barbell Press x 5 repsAlternating Pistols or Alternating Step-Downs x 10 Reps WOD “Jackie” 1,000 Meter Row50 Thrusters 45/35 bar30 Pull-UpsRead more