WOD Teams of two, for time: 400 Meter Run40 Pull-ups50 Burpees40 Deadlifts 225/155400 Meter Run40 Deadlifts50 Burpees40 Pull-ups400 Meter Run -Run together, one person works at a time to split all the other repsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows5-10 Push-ups Strength/skill 3 Sets: 100 Meter farmer carry10-15 Dips10 Supine barbell rows WOD 14 Minute AMRAP: 2,000 Meter row or ski Then, with the remaining time 5 Push press 135/9510 Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Bar hang100 Meter waiter/suitcase carry Strength/skill 5 Sets: 2 Power cleans + 2 Front squats Build throughout WOD For time: 30 Cal bike200 Meter D-ball carry 100/7030 Toes-to-bar Hybrid Conditioning (5:30) For time: 5K rowRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Floor press10 DB row/arm (light)10-20 Banded OH tricep extensions Strength/skill Bench press 5 65%3 70%3 75%2 80%1 85%1 90%1 95%1 100+%1 100+% WOD 5 rounds for time: 15 Push-ups20 Sit-ups40 Double-unders Hybrid conditioning 3 Rounds for time: 400 Meter medicine ball run15 Push-ups800 Meter ski30 Sit-upsRead More

Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk100 Meter jog20 Banded pull-aparts Strength/skill Push Jerk 3-3-3-3-3 80% WOD 16 Minute AMRAP: 400 Meter run30 Alternating DB snatches 50/3520 DB box step-ups 20″Read More

Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk:15 Bar hang10 Pineapple pickers Strength/skill Back squat 4-4-4-4 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/4/2024Read More

WOD Teams of two, alternate movements for 20 minutes: 3 Power cleans 155/1055 Pull-ups100 Meter run5 Burpees10 DB pull throughs 50/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:30 jump rope Strength/skill Deadlift 9-7-5-3 @20X1 WOD 3 rounds for time: 10 Power snatch 75/5520 Wall balls40 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Walking lunges:15 HS or plank hold Strength/Skill 10 Mintues to work on gymnastics skills of your choice Examples: :30 HS hold5 Pull-ups10 Pistols or 10 Ring rows10 Squats10 Sit-ups WOD 20 Minute ARMRAP: 15 KBS 53/3515 Sit-ups15 KB goblet step-ups 20″ Hybrid Conditioning (5:30) 2 Rounds...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 6 reps @ 70%5 reps @ 75%4 reps @ 80%2 reps @ 85%2 reps @ 90% Perform 5 DB rows/arm in between sets WOD 15 Minute AMRAP: 500 Meter row or 400...Read More