Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tri extensions10 Ring rows10 DB floor press10 Mountain climbers WOD For time: 40 Calorie bike Then…. 4 sets: 20 Plate rows 45/3510 Burpees to a plate Accessory 3 sets: 5-10 Supine strict pull-upsRest 30 seconds5-10 Dips @ 33X1Rest 30 seconds10 Barbell skull crushers @31X1Rest 30...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs3 Inchworms10 Pineapple pickers:15 Jump rope Strength/Skill Clean EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 12 Minute AMRAP: 5 Hang power snatch 95/6510 Front squats 95/6520 Double-unders Hybrid Conditioning (5:30)...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Sit-ups Strength/skill 4 Sets, not for time: 6 Bulgarian split squats/side20 Banded leg curls6 Turkish get-ups WOD For time: 21-15-9 Row/Ski caloriesToes-to-bar Right into… 21-15-9 Row/Ski caloriesBox jumps/step-ups 24/20 16 Minute time cap Hybrid Conditioning Every 10 minutes for 30 minutes: 400 Meter...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:30 Jump rope:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for max reps: :30 Strict pull-ups:30 Rest:30 Burpees:30 Rest:30 DB bench press 50/35:30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 5-5-5-5-5 @21X1 WOD 3 Rounds for time: 400 Meter run20 Alternating DB snatches 50/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sit-ups10 Pineapple pickers WOD Teams of two, alternate full rounds for 18 minutes: 5 Toes-to-bar5 Burpees5 KBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sit-ups10 DB floor press WOD 3 Minutes: 400 Meter row/ski20 Air squatsMax rep push press in remaining time 95/65 Rest 1 Minute between sets -Complete for a total of 4 sets-Scale row to a distance you can complete under 2 minutes-Perform push press from the...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings100 Meter jog10 Sit-ups10 DB floor press Strength/skill EMOM for 8 minutes Clean x 2 reps @ 75% WOD 5 Rounds for time: 10 Deadlifts 185/12510 Dips10 Box jumps/step-ups 24/20 Hybrid Conditioning (5:30) For time: 1 Mile run 60-40-20 KBS 53/35Air squats 2,000 Meter rowRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Ring rows Strength/skill 4 Sets, not for time: 8 Bulgarian split squats/side8 Single arm DB rows/side6 Turkish get-ups -Split get-up reps between arms WOD 12 Minute AMRAP: 250 Meter row/ski25′ Walking lunges20 Sit-ups25′ Walking lunges Hybrid Conditioning Every 10 minutes for 40 minutes:...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 Jerk 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 3...Read More