Warm-Up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Single DB press10 Sampson lunges Strength/Skill Tempo deadlifts 9-7-5-4 @ 20X1 WOD Every 90 seconds for 18 Minutes (4 sets): Station 1 – Alternating top down DB bench x 20 Reps(10 per)Station 2 – Farmer carry x 100 metersStation 3 – Supine barbell row x 10 repsRead more

Warm-Up 3 Sets: 20 Banded Pull-aparts100 Meter jog:20 Bar hang5 Up downs Strength/Skill 10 Minutes to work n gymnastics skills of your choice WOD 15 Minute AMRAP: 100 Meter run5 Toes-to-bar100 Meter run10 Wall balls 20/14Read more

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD 4 Sets for max reps: :30 Row or ski, calsRest :30:30 DB facing burpeesRest :30:30 Alternating DB snatches 50/35Rest :30Read more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 4-4-4-4 @ 21X1 WOD 8 Minute AMRAP: 12 Goblet Squats 70/534/3 Strict pull-upsRead more

Strength/Skill Clean 12 Minutes to build to a heavy single WOD Teams of two, one person working at a time, 15 Minute AMRAP: 500 Meter row20 BurpeesRead more