Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges3 Inchworms10 Goblet squats WOD Every 1:30 for 12 minutes 5 Front squats from the rack weight by feel | Rest 5 minutes | Every 1:30 for 12 minutes 1 Snatch2 Hang snatch4 Burpees over the bar Snatches can be performed power or full. Scale to complete all three reps unbrokenRead more

Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD 10 Minute AMRAP: 5 DB Up-downs 50/355 DB Deficit push-ups5 DB Hang Power cleansRead more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 Sampson lunges10 DB strict press:20 Plank or HS hold Strength/Skill D-ball carry x 100 metersStrict HSPU or seated BB press x 5 WOD 3 Rounds for reps: 1:00 Bike for caloriesRest :301:00 Push press 75/55Rest :301:00 Sit-upsRest :30Read more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single WOD For time: 30 KB box step-ups 50/35 20″15 Toes-to-bar30 Calorie row or ski50 KBS30 Calorie row or ski15 Toes-to-bar30 KB box step-upsRead more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Single unders10 Air squats10 Ring rows:20 Bar hang Strength/Skill Back Squat 3@80%2@85%2@90%10@65% WOD 9 Minute AMRAP: 100 Meter run10 Pull-ups100 Meter run20 Double-undersRead more