Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang10 Ring rows10 Pineapple pickers Strength/skill EMOM for 7 minutes: 2 Hang snatch + 1 snatch WOD 12 Minute AMRAP: 10 Ground-to-overhead 95/6510 Toes-to-bar10 Box jumps or step-ups Hybrid Conditioning (5:30) For time: 100 Calorie rowEvery 2:00 complete 10 Bench press(12:00 time cap) Rest 2:00...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 5 Sets: 2-3 Bench press @ 90%5 Supine barbell rows WOD 4 Rounds for time: 10 Front squats 135/9512/10 Deficit push-ups 45/35 lb plates24 Double-unders -Perform front squats from the rack Hybrid Conditioning (10:30) For time: 100...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single arm ring rows/side10 KB deadlifts5 Single arm DB press/side Strength/Skill Push jerk 5-5-5-5-5 65% WOD Every 3:00 for 15:00 18 Cal row/ski16 Alternating DB snatches 50/35 -Record your slowest setRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 7 Sets: 3 reps @ 80% WOD Two Rounds for time: 800 Meter run15 Pull-ups15 BurpeesRead More

WOD Teams of two, alternate full rounds for 20 Minutes: 3 Ground-to-overhead 135/955 Burpees7 Box jumps or step-ups 24/20″Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 HS or plank hold10 Sit-ups3 Inchworms WOD 10 Minute AMRAP: 15 Wall balls100 Meter Single arm KB front rack carry 53/35 -Switch arms at turnaround Accessory 3 sets, not for time: 10 OH plate sit-ups10 Supine ring rows @20X25-10 DipsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang100 Meter jog10 PVC pass through lunges Strength/skill EMOM for 7 minutes: 1 High hang snatch + 2 Hang snatch WOD 4 Rounds for time: 400 Meter run7 Hang power cleans 35/957 Toes-to-bar 20 Minute time cap Hybrid Conditioning Every 8 Minutes for 24 minutes:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Bulgarian split squats/side10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 4 Sets: 3-4 Bench press @ 85%5 Barbell row WOD 12 Minute AMRAP: 5 DB man makers 50/3510 Alternating pistols20 Double-unders Hybrid Conditioning (10:30) 2 Rounds for time: 500 Meter row400 Meter run1 Minute rest20 KB...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs:15 Bar hang5 Double DB shoulder press:15 Tuck hold Strength/skill 5 Sets: 2 Shoulder press + 2 Push press + 2 Push jerk WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 Shuttle run x 25′:30 Rest1:00 Sit-ups:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 6-6-6-6-6 75% WOD For time: 21-15-9 Row/ski/bike, caloriesKBS 70/53Read More