Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 Samson lunges5 Bottom up KB press10 Si-ups Strength/Skill Push press 5-5-5-5-5 75% WOD 9 Minute AMRAP: 10 Toes-to-bar5 Deadlifts -Choose a DL weight that can be completed unbroken throughout the workout. -Record rounds, weight Compare to: 2/26/2026Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Pineapple pickers Strength/Skill Back squat 4-4-4-4-4 80% WOD 3 Rounds for time: 400 Meter run24 Walking lunges12 Pull-ups12 BurpeesRead More
Warm-up 2:00 bike, row, ski 2 Sets: :15 HS or plank hold10 Sit-ups20 Mountain climbers10 Ring rows WOD For total reps: 5 Minute AMRAP: Partner 1: Max DB deadlifts 50/35Partner 2: Pull-up bar hang– Only accumulate deadlifts when partner is hanging.– Partners switch as needed.– Use two dumbbells. Rest 1:00 5 Minute AMRAP: Partner 1:...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 PVC passthrough lunges50′ Halo monster walk Strength/skill Clean 3 65%3 70%3 75%3 80%2 85% WOD 4 Rounds for time: 400 Meter run10 Power snatches 95/65 Hybrid Conditioning (5:30) 2 Rounds for time: 800 Meter run1,000 Meter row400 Meter run1,000 Meter ski200 Meter run200...Read More
Warm-up 2:00 bike, row, ski 2 Sets: :15 HS or plank hold20 Walking lunges3 Inchworms100 Meter jog Strength/Skill 3 Rounds, not for time: 100 Meter double KB front rack carry10 Bulgarian split squats/side5 Strict HSPU or Seated DB press WOD 15 Minute AMRAP: 250 Meter row14 Alternating pistols12 DB bench press 50/35 Hybrid Conditioning (10:30)...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 Samson lunges5 Bottom up KB press Strength/Skill Push press 5-5-5-5-5 70% WOD 7 Rounds for time: 8 Deadlifts8 Burpees over the bar8 Box jumps or step-ups 24/20 18 Minute time capRead More
