Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB Seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 4 Bulgarian split squats/side10 Prone banded hamstring curls5 Single arm KB front squat/side WOD 15 Minute AMRAP: 250 Meter row/ski100 Meter single KB front rack carry 53/3510 V-ups100 Meter KB suitcase carry Hybrid Conditioning (10:30) 15 Minute AMRAP: Ski 250 Meters50′ Sled push50′ Burpee broad jump Rest 2 minutes 15 Minute AMRAP: Row 250 Meters20 DB walking lunges100′ Farmer carry20 Wall ballsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 5 STOH 115/7510 Deadlifts 115/7515 Box jumps or step-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 3-3-3-3-3 @21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/29/2025Read more

WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 80 Calorie row40 Push press 75/5580 Wall balls 20/14Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tri extensions10 Ring rows10 DB floor press10 Mountain climbers WOD For time: 40 Calorie bike Then…. 4 sets: 20 Plate rows 45/3510 Burpees to a plate Accessory 3 sets: 5-10 Supine strict pull-upsRest 30 seconds5-10 Dips @ 33X1Rest 30 seconds10 Barbell skull crushers @31X1Rest 30 seconds Followed by… 2 sets::20 – :30 Side plank/side20 Sit-upsRest 1 minuteRead more