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 12 reps @ 60%9 reps @ 65%7 reps @ 75%5 reps @ 80%2 reps @ 85% Perform 8 DB rows/arm in between sets WOD 3 Rounds for time: 8 Front Squats 155/10512...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/arm10 Pineapple pickers:15 Bar hang Strength/Skill Push jerk 4-4-4-4-4 70% WOD 15 Minute AMRAP: 10 Single arm DB hang clean to OH 50/358 Toes-to-bar10 Burpees over DB (DB facing) – Perform 5 clean to OHs with one arm, and then switch.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 6-6-6-6-6 65% WOD Complete 5, 3 Minute AMRAPs: 500 Meter row or skiMax KBS in remaining time Rest 1 minute between each setRead More

WOD Teams of two, 20 Minutes: 500 Meter row or ski*5 Power cleans10 Goblet reverse lunges5 Burpees *One partner rows while the other completes as many rounds of the other movements. Alternate after each row.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Sit-ups Strength/skill Deadlift 12-10-8-6 @ 20X1 WOD 12 Minute AMRAP: 100 Meter Suitcase carry 70/5310 Hang power snatch 75/5510 Toes-to-barRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk10 Pineapple pickers50′ Skipping high knees Strength/skill Hang power clean 7-7-7-7 weight by feel WOD For time: 50-30-10 Wall balls 20/14KBS 53/35 Hybrid Conditioning (5:30) 800 meter Run 100′ Burpee Broad Jumps 100 Walking Lunges 800 Meter Row 30 Push-Ups 100 Wallballs 14/10Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Walking lunges20 Banded pull aparts Strength/skill Bench Press10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85% Perform 10 DB rows/arm in between sets WOD 15 Minute AMRAP: 5/3 Strict pull-ups15 Sit-ups10 Box jumps or step-ups 24/20 Hybrid Conditioning...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 DB shoulder press Strength/skill Push jerk 5-5-5-5-5 65% WOD 4 Sets for max reps: :30 Bike, calories:30 Rest:30 Push press 115/105:30 Rest:30 Burpees over the bar:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:15 HS or plank hold Strength/Skill Back squat 6-6-6-6-6 60% WOD Three rounds for time: 15 Calorie Row or ski15 Goblet Squats 53/35200 Meter Run60 Double-Unders 20 Minute time capRead More

WOD Teams of two, alternate movements for 20 Minutes: 250 Meter row10 Deadlifts10 Burpees200 Meter run10 Sit-upsRead More