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

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 DB shoulder press10 Ring rows:15 Jumps rope Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 75%Set 2 – 2 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 1 reps @ 90%Set 5 – 1 rep @ 95%Set 6 – 1 rep @ 100+% WOD EMOM for 14 minutes: Station 1|5 Shoulder-to-overheadStation 2|:30 Max rep double-unders Score = weight, # of double-unders Hybrid Conditioning 5:30 8 Minute AMRAP: 200 Meter run50′ Sled push Rest 2 minutes 8 Minute AMRAP: 10 Calorie bike100 Meter farmer carry Rest 2 minutes 8 Minute AMRAP: 250 Meter row20 Goblet squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 DB Floor press10 Ring rows Strength/skill 4 Sets, not for time: :10-:15 Single leg L-sit/side10 Wide grip barbell row10 DB incline bench press WOD 15 Minute AMRAP: 10 Single arm KB front squats 53/3510 Burpees10 V-ups -Split FS between arms as needed Hybrid Conditioning 30 Minute AMRAP: Ski 250 Meters20 walking lungesRun 400 MetersRow 250 Meters25′ Burpee broad jumps20 Wall ballsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded pull-aparts10 Pineapple pickers5 Bottoms up KB press/side Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row15 Box jumps/step-overs 24/2020 Hang power cleans 135/9515 Box jumps/step-overs 24/2010 Hang power cleans 12 Minute time capRead more