Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: Wall walks x 3 repsDips x 5-10 repsBroad jump x 3 reps WOD 4 Sets for max reps: :30 KBS 53/35:30 rest:30 Ring push-ups:30 rest:30 Sit-ups:30 restRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 5-5-5-5 from the rack, weight by feel WOD 8 Minute ARMAP: 5 Deadlifts 5/3 Strict Pull-ups Pick a weight which is challenging but can be completed unbroken throughout the entire workout. Score = rounds, weightRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms10 Pineapple pickers WOD Every 5 minutes, for 30 minutes (3 sets of each) for times: Station 1 – 500 Meter Row 4 DB Man makers 50/35Station 2 – 20 Calorie bike 14 Front rack lunges 95/65 Example: Station 1 0:00-5:00Station 2 5:00-10:00Station 1 10:00-15:00… and so on Scale reps/distance to achieve at least 1-2 minutes rest each round. Score = slowest time for each stationRead more

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang Strength/Skill Back squat 5 Sets: 3 reps @ 80% WOD Complete 3, 4 minute AMRAP’s 40 Double-unders20 BurpeesToes-to-bar x max repsRest 1 minute between eachRead more

Strength/Skill 4 Sets: Snatch x 3 reps 80% WOD Teams of two, alternate movements to complete as many rounds and reps as possible in 18 minutes: 3 Strict Handstand Push-Ups6 Burpee Pull-Ups9 Goblet Squats 70/5312 Push-Ups10 Calories of bike or skiRead more