Warm-Up 1 Set: 2:00 Bike or Row (slow)20 Air Squats20 Shoulder Taps 1 Set: 1:30 Bike or Row (med)20 Reverse Lunges20 Mountain Climbers 1 Set: 1:00 Bike or Row (fast)20 Walking Lunges10 Inchworms Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 RestRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :30 Single Unders:30 Mountain Climbers:30 Pineapple Pickers:30 Air Squats Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 3 Burpees5 Wall Balls 20/147 KBS 70/5314 Double-UndersRead more

Warm-Up 4:00 Bike, Row, Ski 2 Rounds: 100 Meter Jog50′ Skipping High Knees Then, 2 Rounds: 5 Single Arm DB Press x 5/arm*5 Single Arm DB Push Press x 5/arm**Hold :01 at the top of each rep Strength/Skill Push Jerk 2-2-2-2-2-2 Weight By Feel WOD Against a Three Minute Clock, complete Three sets of: 400 Meter RunPush Press x Max Reps 95/65 Rest 2 Minutes Between Each Set Score = # of Push PressRead more

Warm-Up2:00 Bike, Row, Ski 2 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold10 Goblet Squats Strength/Skill Back Squat6-6-6-6 @65% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -You’ll see six interval workouts throughout the month to build stamina and practice pacing. We’ll be retesting this workout at the end of the month.Read more

Strength/Skill Snatch 5 Sets: 1 High Hang + 2 Above Knee 60% WOD Teams of Two, one person working at a time, complete for time: 800 Meter run– Split the runs 60 Deadlifts 225/125 -Both partners perform 4 burpees at the TOP of each minute. Finish with… 1,000m row– Split the rowRead more