Warm-Up 2:00 bike, row, ski 2 Sets: 10 Goblet squats:10 Goblet squat hold10 PVC pass through lunges:15 Plank or HS hold Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 3 Rounds for time: 500 Meter row or ski20 Alternating DB snatch 50/3520 Wall balls 20/14 Hybrid Conditioning (5:30)...Read More

Warm-Up 2:00 bike, row, ski 2 Sets: 10 Walking lunges10 Single banded lat pull downs10 Sit-ups:15 Bae hang Strength/Skill 4 sets, not for time 5-10 D-ball over shoulder100 Meter Suitcase carry12 OH plate sit-ups WOD 10 Minute AMRAP: 2 Toes-to-bar2 Single DB box step-ups 20″ 50/354 Toes-to-bar4 Single DB box step-ups6 Toes-to-bar6 Single DB box...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For...Read More

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff hold50′ Monster walk:30 Jump rope:20 Bar hang Strenght/Skill Back squat 10-10-10 50-60% WOD For time: 100 Double-unders100 Air squats50 Sit-ups50 Push-ups30 Pull-ups25 Deadlifts 225/155Read More

WOD Teams of two, alternate rounds for 25 minutes: 15 Deadlifts15 Calorie row10 Toes to Bar20 Dumbbell Floor Press5 Wall WalksRead More

Warm-Up 2:00 bike, row, ski 2 Sets: :30 Jump rope10 Single banded lat pull downs10 Halo squats5 KB deadlifts Strength/Skill Snatch EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD For time: 40 Calorie bike50 Double-unders20 Back squats 185/13550 Double-unders40 Calorie ski...Read More

Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter run5 Down ups10 Air squats5 Kettlebell deadlifts Strength/Skill Clean EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD 8 Minute AMRAP: 10 Burpees over the bar10 Hang power cleans 95/65 Warm-Up 2:00 bike,...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Walking lunges3 Inchworms10 Pineapple pickers:15 HS or Plank hold WOD EMOM for 28 minutes: Station 1: 5 Bench pressStation 2: 10 V-ups or tuck-upsStation 3: Bike, row, or ski max caloriesStation 4: 10 DB walking lunges Hybrid Conditioning Every 3 minutes, for 27 minutes: Station 1: 8-10...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Bottoms up KB carry20 Banded pull-aparts10 Single arm banded pull downs/arm Strength/Skill Push press 3-3-3-3-3 85% WOD 12 Minute AMRAP: 100 Meter suitcase carry 50/3514 Alternating DB snatches 50/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Pineapple pickers10 Halo squats Strength/Skill Front squat 5-5-3-3-1-1-1 Build to a heavy single WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/2/2025Read More