Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts3 Lunge matrix/side Strength/skill Pause front squat 5-5-5-5 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/25/2024Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Squats100 Meter jog WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 400 Meter run40 OH Plate lunges 45/2520 Plate burpees800 Meter row Run togetherRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 6 Dynamic scorpions10 Pineapple pickers10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 12/15/2023Read more

Warm-Up 2 Minute Bike or Row 3 Sets: :15 HS or plank hold100 Meter single arm farmer carry3 Inchworms10 Box step downs Strength/Skill 4 Sets: Bar hang x max timeBarbell row x 6D-ball carry x 100 meters WOD 12 Minute AMRAP: 20 Alternating DB snatch 50/3520 Single DB box step-up 20″ box20 Sit-upsRead more

Warm-Up 1:00 bike10 pineapple pikers20 walking lunges1:00 row:15 HS hold or plank:20 bar hang1:00 ski10 inchworms10 it-ups WOD “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute SkiErg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next.Read more