Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:15 Bar hang Strength/Skill Deadlifts 7-5-3-2 @20X1 WOD 14 Minute AMRAP: 7 Hang power snatch 75/5521 Sit-ups100 Meter Suitcase carry 70/53 Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run50′ Burpees broad jumps20 Plate GTOH800 Meter run1,000 Meter row50′ Burpee broad jumps20...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter D-ball carry6 DB Rows/armMax time HS hold1-3 Rope climbs WOD Complete 6 rounds for time: 5 DB hang power clean, right 50/355 DB hang power clean, left10 Single DB box step-ups 20″10 DB pull...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 5-5-5-5-5 70% WOD 15 Minute ARMAP: 15 Cal row or ski7 Thrusters 95/655 Burpees over the bar30 Double-undersRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD For time: 400 Meter run21 Pull-ups21 KBS 53/35400 Meter run15 Pull-ups15 KBS400 Meter run9 Pull-ups9 KBSRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Squats3 Inchworms100 Meter jog WOD Teams of two, one person working at a time, complete three sets for max reps: 2:00 Shuttle run x 25′1:00 Rest2:00 Wall balls 20/141:00 Rest2:00 Bike, calories1:00 RestRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges3 Inchworms WOD 15 Minute AMRAP: 60 Calorie row or ski40 KBS 53/35 Accessory 3 sets: 10-15 DipsRest 30 seconds24 Alternating Dumbbell CurlsRest 30 seconds15-20 Banded tricep extensionsRest 30 seconds Followed by… 3 sets:Max unbroken strict pull-upsMax unbroken DB bench pressRest 1:00 between setsRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Walking lunges:15 Bar hang Strength/Skill Deadlifts 8-6-4-3 @20X1 WOD 5 Rounds for time: 100 Meter suitcase carry 70/5310 Toes-to-bar100 Meter suitcase carry3 Hang power cleans -Choose a weight that can be completed unbroken -Score = rounds, weight Hybrid conditioning (5:30) 0-8:00800 Meter RunMax Calorie...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms10 Bird dogs10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter double KB front rack carry8 DB Rows/arm5-10 Parallette pass throughs WOD For time: 20 Burpee box jumps or step-overs 24/20100 Air squats1,200 Meter run Hybrid Conditioning (10:30) For time: 1,000 Meter row50′...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold5 DB shoulder press @5050:15 Jump rope Strength/skill Push jerk 5-5-5-5-5 65% WOD 8 Minute AMRAP: 50 Double-unders15 Push press 75/55Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/Skill Back squat 6-6-6-6-6 65% WOD 3 Rounds for time: 500 Meter row or ski40 Sit-ups30 Alternating DB snatches 50/35Read More