Warm Up 3 Rounds: - 2’ Double Under - 10 Walking Lunges - 5 Burpees CORE Every minute on the minute for 12 minutes complete: 1) 30-40s...

A. 4 sets: 30 sec front scale hold (right leg) 20 secs rest 30 sec back scale hold (right leg) 20 secs rest 30 sec front scale hold (left...

Warm Up: - 2 Minutes Double Unders into: 2 Rounds - 20 Stick Pass Through - 30s Handstand Hold Gymnastics Toes To Bar: Max Reps We start...

Warm Up Strict Press + Push Press + Push Jerk + Split Jerk 5 sets of 1+1+1+1 start with the bar —> Heavy Reach a challenging set over 5...

Warm Up - 2 Minutes DUs - 20 Deadlift (Snatch Grip) 20/10 - 20 Good Morning - 20 Stick Pass Through Weightlifting In a 20 minute window...

A. Tabata (8x 20 on 10off) - Sit Up Style B. Tripple 3 Style AMRAP 50 Min 3000m Row Ski (* Bike= 8000m) 300 Double Unders 300 Box Step...

A. Sots Press 5 sets of 5 with empty bar maintain a neutral spine, keep the chest up! B. Squat Snatch Take several warm-up sets, then: 5...

Socially distant team wod In teams of 2: Partner 1 does: A/B/C/D Partner 2 does: B/C/A/D Both are working in D for the last wod. -> only...

A. 5 sets: 10 sit ups 10 tuck crunches 10 v ups 10 hollow rocks 10 hollow holds Rest 90 secs B. 5 rounds (not for time): 5 band muscle up...

Warm Up: 2 Rounds - 10 Kip Swings - 20 Jumping Jacks Gymnastics Bar Muscle Ups 3 x 70% of Max Unbroken set Metcon For Time: 80 Double...

Warm Up: - 2 Minutes EASY Row - 10 Stick Good Morning - 10 Broad Jump - 10 Stick Power Snatch Weightlifting Power Snatch 6x1 Reps @ 95%...

Warm up For 5 min Bike – 30s easy 30s moderate OR row OR ski -Then- for 3 min Foam roll 10-15 Passes on each bodypart -Lats -Upper...

Warm Up: 2 Rounds: - 2‘ DU‘s - 20 Stick Pass Through - 10 Goblet Squat 5/2.5kg* * hold plate with with straight arms Core Every minute on...

A. 4 sets: 18 Weighted sit ups, 15/10kg 10 seated leg raises B. 4 sets: 5 inverted burpees 20 handstand steps up and down on a plate C....

Warm Up: - 2‘ Double Under Practice - 10 Stick Pass Through - 20 Lying Glute Bridge - 30s Handstand Hold Gymnastics 5 Rounds: 2 Kip...

Warm-up 5 sets 1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk * 1 Front Squat after every rep. Build load over the five sets...

Warm Up: - 2 Min Double Under practice - 20 Stick Good Morning - 20 Stick Pass Through Weightlifting Snatch Pull 3x1 Rep @ 115% of Power...

A: Snatch Sotts Press 5x5 Empty Bar B: Squat Snatch 5x3 Reps @ 80% 4x1 Rep @ 82.5% C: Snatch Pull 3x5 Reps @ 85% D: Tempo Back Squat 3x5...

A. 0:00 - 21:00 5 rounds for time: 1,000/800m Row plank hold, (same time) Cap: 21min B. 21:00 - 35:00 REST C. 35:00 - 45:00 10 Min AMRAP...

Socially Distant Team WOD A: Blindfolded Teams of 2: 5000m blindfolded row For every 10 meter +/- do both: 1 Burpee —> Do the Burpees in...

A. 3-5 sets: 10 palloff presses on each arm 10 seated Cuban rotations near the wall Time 2121 10 Russian push ups 20 sec ring bottom...

Warm-up 20 Kip Swings 30 secs Handstand hold Gymnastics 10 minutes tc: 3 x 60% max effort bar muscle-ups Metcon 3 Rounds for time: 30 MB...

Warm-up 10 Deadlifts, empty barbell 10 Broad jumps 20 PVC Pass through 10 Power Snatch, stick Weightlifting Power Snatch 2 x 2, 80% 2 x...