Week 3 theme: Dream vacation! Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts:30 Paloff Hold per side10 Halo Squats:30 Plank WOD Every 90 seconds for 24 Minutes (4 sets): Station 1 – Alternating Top Down DB Bench x 20 Reps(10 per)Station 2 – Prone Banded Leg Curls x 20 RepsStation 3 – Plate Row x 20 RepsStation 4 – Front Squat x 7 Reps from the rack(moderate weight)Read more

Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups :30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsWall Walks x 1-3 RepsBox Step Downs x 10 Alternating Legs Reps WOD Complete 5 Sets For Max Reps :30 Dips or Ring DipsRest :30:30 DB Ground-to-Overhead 50/35 each armRest :30:30 Strict Pull-UpsRest :30Read more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 4-4-4 @ 80% WOD Every 5 Minutes, for 15 minutes (3 sets): 500 Meter Row or 400 Ski15 Hang Power Snatches 75/5510 Burpees Over the Bar Score = slowest setRead more

Have a minute? Help us out by leaving a Google review at this link: Click here Warm-Up 2 Minute Bike or Row Then, Two Rounds: Jump Rope x 60 secondsHalo Squats x 10 RepsWalking Lunge x 10 repsKettlebell Romanian Deadlift x 10 reps Strength/Skill Back Squat 4 Sets: 4 Reps @ 80% WOD Three Rounds for Time: 60 Double-Unders30 Kettlebell Swings 53/3510 Alternating Reverse KB Goblet LungesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: 2 Pause Snatch + 1 Snatch WOD Teams of two, one person working at a time, complete: 2,000 Meter Row60 Front Squats 135/9580 Deadlifts 185/125Read more