Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Bulgarian split squats/side10 Banded good morning10 Sit-ups Strength/skill 4 Sets, not for time: 100 Meter D-ball carry8 DB Romanian deadlift10-15 V-ups WOD Ten rounds for time: 5 Toes-to-bar15 Air squats20 Double-unders 16 Minute time cap Hybrid Conditioning 10:30 For time: Run 400 metersSki 750 meters75 Wall ballsRun 400 Meters Rest 2 Minutes Run 400 MetersRow 750 Meters200′ Walking lungeRun 400 MetersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Ring rows10 Pineapple pickers Strength/Skill 5 Sets: 7 Bench press7 Wide grip barbell row WOD 16 Minute AMRAP: 5 Hang power cleans10 Burpees over the bar15 Calorie row or ski -Choose a HPC weight that can be completed unbroken-Score = rounds, weightRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats5 Bottoms up KB press Strength/Skill Front Squat 5 70%5 75%3 80%3 80%3 80% WOD 3 Rounds for time 400 Meter run20 Pull-ups20 Single arm DB push press -Split push press between arms as neededRead more

Warm-up 3 Sets: :15 Plank pr HS hold10 Pineapple pickers5 Bottoms up KB press/side WOD Teams of two, complete three rounds for time: 400-m DB farmers carry 70/5325 Partner med ball sit-ups 20/1425 Hang clean-to-overhead 115/75 Both partners walk during carry and switch who carries as needed.Read more

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext3 Inchworms10 Halo squats WOD For time: 30 Calorie bike30 Alternating DB snatch 50/3530 Wall balls 20/14400 Meter run20 Alternating DB snatch20 Wall balls500 Meter row10 Alternating DB snatch10 Wall balls 17 Minute time cap Accessory 3 sets: 5-10 Dips @ 30X18 Barbell skull crushers @ 30X0 Followed by… 3 sets: 10-12 Hammer curls @20X0Max Hollow holdRead more