Warm-up 2:00 Bike, row, ski Then… 25-ft down and back:Bear crawl (down)Samson lunges (back)Spiderman crawlWalking lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Hang Squat Clean 3-3-3-3 Weight by feel WOD 5 rounds for time: 500 Meter row or 400 meter ski5 Hang squat cleans Use 75-80% of your heaviest weight used during the strength portion. Weight should be preformed unbroken. Score = time, weightRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill 4 sets, not for time: Double KB front rack carry x 100 metersDouble DB deadlifts x :30Double DB box step-ups x :30 -Choose weights which allow you to move consistently through each movement/interval. Rest as needed between movements. WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 7/19/2023Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets OH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Push Jerk 4-4-4-4 75% WOD EMOM 15 minutes: Station 1| Wall walk x 3 repsStation 2| Rope climb x 2 repsStation 3| KBS x 20 reps 53/35Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 30 Jumping jacks10 Reverse lunges10 Hanging knee raises Strength/Skill Back squat 4-4-4-4 80% WOD 3 rounds for time of: 15 Front squats 75/5515 Deadlifts 75/5515 Toes-to-bar15 Push press 75/55Rest 1:00Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets OH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD 15 Minute AMRAP, with a partner: 200 Meter DB farmers carry 50/3520 double-DB front squats20 double-DB push jerks20 double-DB box step-ups 20/24 in – Partners split work as desired. Tradie off dumbbells as needed durong carry.Read more