Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Box Squats 5-5-5-5-5 @ 21X1 WOD Fran For time: 21-15-9:Thrusters 95/65Pull-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows3 Inchworms WOD Teams of two 20 Minute AMRAP: 400 Meter run5 Shoulder to overhead 155/10510 Pull-ups15 Sit-ups One partner runs awhile the other completes as many reps of the movements as possible. Pick up where the other left off after each run.Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 PVC overhead squats10 Sampson lunges10 Ring rowsStrength/Skill Overhead squat or Front squat 7-7-7-7-7 WOD 10 Minute AMRAP: 25 Burpees50 Wall balls 20/1425 Hang power cleans 135/95Read more

Warm-up 3 Sets: 10 Sit-ups10 DB Floor press:15 Bar hang10 Mountain climbers Strength/skill Bench press 8-8-8-8-8 WOD Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 100 Meter farmer carryMinute 2 – 10-15 Toes to BarMinute 3 – 10-12 Cal skiMinute 4 – 10-15 Defecit Push-UpsMinute 5 – RestRead more

Warm-up 3 Sets: 10 Pineapple pickers100 Meter jog50′ Skipping high knees10 Goblet squats Strength/skill Four sets of: Deadlift x 7 reps @ 20X1Rest 20 secondsTall Box Jumps x 5 reps(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)Rest 2 minutes between sets WOD 10 Minute ARMAP: Run 1 mileMax calories on any machine in the remaining time Scale run to a distance you can complete in under 8 minutesRead more