Warm-up 2:00 bike, row, ski 3 Sets: 10 OH banded tricep extensions10 Pineapple pickers10 DB floor press10 Reverse lunges WOD 6 Rounds for time: 15 Russian KBS 70/5310 Box jumps or step-ups10 Push-up to DB pull through 50/35 15 Minute time cap Accessory 3 Sets: 10 Kettlebell horn bicep curls10 Skull crushers (DB or BB)5-10 Strict pull-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges10 Banded good mornings:30 Plank or HS hold Strength/Skill Deadlift 14-12-10-8 @20X1 WOD 7 Minute AMRAP: 10 Power snatch 95/6510 Burpees over the bar Rest 2 minutes 7 Minute AMRAP: 10 Calorie bike10 OH plate sit-ups 25/15 Hybrid Conditioning (5:30) 2 Rounds for time: 800 Meter run1,000 Meter row40 KBS100 Meter farmer carry20 Walking lunges50 Air squatsRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Ring rows:15 Bar hang50′ Halo monster walk10 Sit-ups Strength/Skill 3 Rounds, not for time: 12 Incline DB bench press12 Single arm DB rows/arm12 V-ups or tuck-ups WOD Complete 5, 3 minute AMRAPs: 10 Toes-to-bar30 Double-undersMax rep wall balls 20/14 Rest 1:00 between each Hybrid Conditioning (10:30) 2 Rounds for time: 800 Meter run1,000 Meter row40 KBS100 Meter farmer carry20 Walking lunges50 Air squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Samson lunges5 Bottom up KB press10 Ring rows Strength/Skill Push press 3-3-3-3-3 85% WOD 15 Minute AMRAP: 250 Meter row/ski5 Hang power cleans 155/10530 Box step ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Halo squats10 Pineapple pickers Strength/Skill Back squat 5 70%5 75%3 80%2 85%1 90%1 90% WOD 3 Rounds for time: 400 Meter run200 Meter suitcase carry 70/5315 Pull-upsRead more