Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers5 KB bottoms up press Strength/Skill Back squat 3 75%3 80%3 85%2 90%2 90% WOD 3 Rounds for time: 400 Meter run20 Alternating DB snatch 50/3515 Burpees over DBRead more

Warm-up 3 Sets: 100 Meter jog10 Banded good mornings5 Plank burpees10 DB shoulder press WOD Teams of two, one person runs while the other completes as many rounds of the movements as possible for 20 minutes: 400 Meter run5 Deadlifts 255/1755 Burpees over the bar5 Double DB push press 50/35 -Pickup where your partner left offRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Scap pull-ups10 Walking lunges WOD 16 Minute AMRAP: 15 Calorie row or ski10 KB goblet reverse lunges 70/535/3 Strict pull-ups Accessory 3 Sets not for time: 10 Bulgarian split squats/side10 Supine ring rows5 Turkish Sit-ups/sideMax bar hangRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVS pass through lunges Strength/Skill 5 Sets: 2 Hang power cleans + Power clean WOD 5 Rounds for time: 400 Meter run5 Hang power snatch 115/7510 Box jumps or step-ups Hybrid Conditioning (5:30) 8:00 AMRAP:50′ Sled push100 Meter farmer carry 2:00 Rest 8:00 AMRAP:20 Alternating DB snatches400 Meter run 2:00 Rest 8:00 AMRAP:50 Air squats500 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Banded OH tricep extensions10 Banded good mornings10 Double DB row Strength/Skill 4 Sets: 10 Double DB deadlifts7 Bench press @ 70%10 Barbell row WOD 15 Minute AMRAP: 5 Toes-to-bar10 Wall balls 20/1415 Russian KBS 53/35 Hybrid Conditioning (10:30) 30 Minute AMRAP: 200 Meter farmer carry5:00 bike, calories200 Meter farmer carry5:00 Ski, calories200 Meter farmer carry5:00 Row, caloriesRead more