Warm-up 2 minute bike, row, ski then… 3 sets: 10 Dynamic scorpions10 pineapple pickers:15 plank or HS hold:15 Bar hang Strength/Skill 5 Sets: Clean x 3 reps @ 70% WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 3/20/2024Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 PVC pass through lunges:20 Bar hang Ring rows10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 70% WOD Five sets for max reps: :30 Push press 95/65:30 rest:30 Bike, calories:30 restRead more

Warm-up 2 minute bike, row, ski then… 3 sets: :20 Jump rope10 Sampson lunges:15 Squat hold Strength/Skill 4 Sets: 100 Meter Suitcase Carry + Waiter’s Carry(switch at 50)Accumulate :30 Hollow hold or tuck hold WOD 5 Rounds for time: 6 Front squats 155/10630 Double-unders20 Sit-upsRead more

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press100 Meter jog 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 Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run250 Meter row or ski10 Burpee box step-overs 24/20″ Score = slowest setRead more

Holiday schedule: No 6:30 pm class Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 75% WOD 14 minute AMRAP: 16 Push-ups12 Kettlebell Swings 53/358 Strict Pull-UpsRead more