Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side:15 Bar hang10 Sampson lunges Strength/Skill Front squat 12 Minutes to buikd to a heavy single or work on technique WOD 20 Minute AMRAP: 14 Calorie row or ski12 Alternating DB snatch 50/3510 Single DB alternating lunges3 Burpee C2B pull-upsRead more

WOD 12 Minute AMRAP: 100 Wall balls60 Power cleansMax calorie bike in remaining time Rest 2 minutes 12 Minute AMRAP: 100 Plate GTOH60 BurpeesMax calorie row/ski in remaining timeRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 PVC pass through lunges10 Ring rows100 Meter jog Strength/Skill 100 D-ball carry6 Turkish get-ups (3/side)3 Broad jumps WOD 14 Minute AMRAP: 7 Hang power snatch 95/657 Box jumps or step-ups 24/20″7 Pull-upsRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers:15 Jump rope10 Ring rows Strength/Skill Deadlifts 12-10-8-6 @20X1 WOD 8 Sets for max reps: :30 Double DB power cleans 50/35:30 Rest:30 Shuttle run x 25′:30 Rest Hybrid Conditioning (5:30) Every 6 Minutes for 30 minutes: 500 Meter row50′ Burpee broad jumps20 Wall balls 14/10Read more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows20 Shoulder taps3 Inchworms WOD EMOM for 30 minutes (5 sets):Station 1: 1-3 Rope ClimbsStation 2: 10-15 DipsStation 3: 50 foot DB Walking Lunges 50/35Station 4: :45 Bike, caloriesStation 5: 100 Meter Farmer Carry 53/35Station 6: Rest Hybrid Conditioning (10:30) For time: 2,000 Meter row1,500 Meter ski80 Calorie bikeRead more