Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Bulgarian split squats/side10 DB seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 75′ Double DB OH carry10 DB Romanian deadlift7 Turkish sit-ups/side WOD Four rounds for time: 400 Meter run25 Push-ups30 Air squats 20 Minute time cap Hybrid Conditioning 10:30 Three rounds for time: 800 Meter run400 Meter ski30 Air squats100 Meter farmer carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB floor press10 Rign rows Strength/Skill 5 Sets: 10 Bench press10 Wide grip barbell row WOD 16 Minute AMRAP: 30 Calorie row15 Push press 95/6510 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats:15 Squat hold Strength/Skill Front Squat 3-3-3-3-3 @21X2 WOD 12 Minute AMRAP: 5 Burpees7 KBS 70/539 Pull-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings10 Halo squats10 Mountain climbers WOD Teams of two, one person working at a time, complete a 25 minute AMRAP: 400 Meter medicine ball run 20/1410 Deadlifts 275/155 (switch every 5)20 Burpees (switch every 10)30 Wall balls 20/14 (switch every 15) -Both partners complete the run, switch off carrying medicine ball as neededRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Supine ring rows10 Samson lunges WOD 4:00 Bike, cals1:00 Rest4:00 Man makers 50/351:00 Rest4:00 Row, cals Accessory 3 sets: 10-12 Deficit push-ups @ 21X110-12 DB front raise @ 30X010 Bulgarian split squats Followed by… 3 sets: 21 Barbell curls5 Single arm DB turkish sit-up/sideRead more