Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups100 Meter jog100′ Pec walk Strength/skill 3 Sets, not for time Accumulate :15-:30 L-sit/L-hang10-12 DB Bench press10 Alternating pistols WOD 15 Minute AMRAP: 400 Meter run12 Deficit Push-ups24 Wall balls Hybrid Conditioning (10:30) 3 Rounds: 800 Meter run20 Wall balls10 BurpeesRest 1 minute after each roundRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Banded good mornings5 Doble DB press @ 505015 Banded pull aparts Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD For time: 50 Cal row or ski75 Double-unders50 Deadlifts 135/9575 Double-unders50 Cal row or skiRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 5 75%3 80%2 85%1 90%1 90%1 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53 Compare to: 2/20/2025Read more

WOD Complete 5, 4 minute AMRAPs: 400 Meter Run or 500 meter row10 DB Push press 50/35 each handMax Calories Bike, Row or Ski in the remaining time Rest 1 minute between each Join us at Samson Fest! Learn more here: https://www.samsonfest.com/Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups10 KB deadlifts Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 12 Minute AMRAP: 15 Defecit push-ups10 V-ups5 Deadlifts -Choose a weight which can be completed unbroken throughout the entire workoutRead more