Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers10 KB Deadlifts Strength/Skill 10 Minutes to work on gymnastics skill of your choice OR work on mobility WOD Every 4 Minutes for 20 Minutes (5 sets): 500 Meter row or ski20 Russian KBS 70/53 Score = slowest setRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers:15 Jump rope10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to:3/24/2025Read more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Sampson lunges10 Ring rows100 Meter jog Strength/Skill 3 Sets: 3 High box jumps (perform as singles)6 Turkish get-ups (3/side)Strict weighted pull-ups x max reps WOD 15 Minute AMRAP: 12 Push press 75/55100 Meter suitcase carry 70/5310 Burpees over the barRead more

Warm-up 2:00 Bike, row, ski 3 Sets: :15 Bar hang20 Banded pull-aparts20 Mountain climbers:15 Jump rope Strength/Skill 6 Sets: 2 Bench press6 Supine barbell rows WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 8/21/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side:15 Bar hang10 Sampson lunges Strength/Skill Front squat 12 Minutes to buikd to a heavy single or work on technique WOD 20 Minute AMRAP: 14 Calorie row or ski12 Alternating DB snatch 50/3510 Single DB alternating lunges3 Burpee C2B pull-upsRead more