8am enduranceTeams of 2 for cals switching whenever you want.15 Minutes bike15 Minutes row 15 Mintues ski9amSolo 7 Rounds400meter run1 rope climb (then 7 sets of this complex)1 deadlift 135/951 Hang squat clean1 Front squat 1 Push jerkRead More

2:00 Shoulder Swimmers Then Alt. EMOM 9:00 (:50s working :10s Transition)1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)2- Bar Facing Burpees 3- Ring RowsLogistics are tough on this one so plan out WELL BEFORE THE WOD where you walking with a barbell overhead if you are doing that version. There...Read More

AMRAP 5 Minutes12 Light DB Deadlifts9 Light DB Hang Cleans6 Light DB Shoulder to Overhead :10 machine SprintSkill- Don’t skip if you don’t like or have no interest in going upside down. YOU DO NOT have to work on handstand work if you no interest in doing it. we have plenty of alternatives available including...Read More

2:00 Row/Ski/run@ Moderate Pace1:00 Banded Good Mornings1:00 Banded Pull Downs1:00 Single Unders 2:00 Row/Ski/run @ Workout PaceWodRun 5k OR Ski 5k OR Row 5kDo one or two. if you do 2 really focus on pushing the pace of one of them and doing the other at a forever pace. Short wod will posted if you...Read More

Couch Stretch 2:00/ SideThen3 Rounds10/7 Calorie machine15 Russian KB Swings10 KB Goblet SquatsThen, 2:00 4-way Banded Glute ActivationStrength Back Squat5×5 @ 87.5% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets.The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.WodOn a 10...Read More

2:00 Banded Pull ApartsThen10 Snatch Grip RDLs10 Muscle Snatches20 Lateral Box Step Overs Unweighted8 Hang Power Snatches8 Overhead Squats20 Lateral Box Step Overs Unweighted6 Behind the Neck Snatch Grip Press 6 Snatch Balance Strength/skill all light weight or empty bar1×5 Tall Squat Snatch, empty bar1×5 Power Position Squat Snatch, Empty Bar1×3 Hang Squat Snatch, in...Read More

Sunday Funday teams of 2Wod 1-Classic8 minutes Alternating rounds6 Kb swings4 goblet squats Run to conesDont start working until your partner tags you inWod 2-10 Minutes Amrap split how you want20 wall balls 10 cals on ski or bike Rest 5 minutes BUT start to warm up for your one rep tryWod 3-8 Minutes for...Read More

8 am endurance team of 2Rower and ski erg today15 minutes each machine, score is total metersPartner 1- Ski or row for meters while Partner 2 runs 400, switch after partner 2 is backKeep track of your runs because that will be added to your total meters at the endAt the 15 minute mark switch...Read More

1:00 PVC Pass ThroughsThen3 Rounds20 Air Squat > Front Squat > Thruster (R1, 2, 3, respectively)15 Kip Swings > Ring Rows > Strict or kipping pull ups 10 Burpees (all three rounds) “MF 22.0” 24 minute cap18-14-10Thrusters 95/65lbsToes to BarBar Facing BurpeesRest 2:00, then:14-10-6Thrusters 115/80lbsChest to Bar Pull UpsBar Facing BurpeesRest 2:00, then:10-6-2Thrusters 135/95lbsBar Muscle...Read More

300m Run20 Air Squats50’ High Knees50’ Butt Kickers50’ Lunge and Reach50’ Duck Walk20 Front Squats, empty bar300m RunThen,1×3 Power Position Squat Clean1×3 Hang Squat Clean1×3 Squat Clean w/ light weight Then, continue building to 1st barbell weight.WodEvery 2 Minutes for 24 Minutes250′ Shuttle RunX Squat Clean *250′ Shuttle RunSet up a 25-50′ section and perform...Read More