Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows3 Inchworms Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD For time: 20-15-10 Toes-to-barAlternating DB snatchRead more

Warm-up 2 minute bike, row, ski then… 2 sets: 50′ Walking lunges50′ Bear crawl50′ Running high knee50′ Skipping high knee Strength/Skill 3 Sets: 6 Turkish get-ups5-10 Strict pull-ups3 High box jumps WOD For time: 2,000 Meter row or ski30 Hang power cleans 155/10530 Alternating pistolsRead more

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-undersRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every 2 Minutes for 30 minutes (5 sets): Station 1 – Deadlift x 7Station 2 – Run x 200 metersStation 3 – Bar hang x accumulate :30 -Choose a DL weight which is challenging but can be completed unbrokenRead more

Strength/Skill Back squat 10-10-10 WOD 15 Minute ARMRAP: 500 Meter row or ski20 Box step-ups 24/2010 BurpeesRead more