Warm-up 2:00 bike, row, ski 2 Sets: 10 Alternating DB press10 Ring rows100 Meter jog10 Pineapple pickers Strength/Skill 5 Sets: 3 Hang power cleans + 3 Push jerks WOD Every 3 Minutes for 8 rounds: 250 Meter Row or ski5 Burpee box jump/step-overs 24/20 -Record slowest rounds Hybrid Conditioning (5:30) 30 Minute AMRAP: 12 Cal bike, row, ski10 Goblet squats10 KB deadlifts200 Meter run15 Wall ballsRest 1 minute after each roundRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Jump rope10 Goblet squats10 Walking lunges Strength/Skill 4 Sets: 10 Incline DB bench press @30X010 Supine barbell rows6 Bulgarian split squats/side100 Meter contralateral carry WOD 9 Minute AMRAP: 7 Front squats 155/10550 Double-unders Perform squats from rack Hybrid Conditioning (10:30) “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Banded pull-aparts5 Bottom-up KB press10 Sit-ups Strength/Skill Push press 5-5-5-5-5 70% WOD 6 Sets for max reps: :30 Double DB shoulder press 35/25:30 Rest:30 V-ups:30 Rest:30 Bike, calories:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Back squat 5-5-5-5-5 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/30/2026Read more

WOD Teams of two, one person working at a time, complete three rounds: 1:00 D-ball to shoulder 100/701:00 Rope climbs1:00 Bike, calories1:00 Wall balls 20/142:00 RestRead more