Warm-up 2:00 Bike, row, ski 3 Sets: 10 Squats3 Inchworms100 Meter jog WOD Teams of two, one person working at a time, complete three sets for max reps: 2:00 Shuttle run x 25′1:00 Rest2:00 Wall balls 20/141:00 Rest2:00 Bike, calories1:00 RestRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges3 Inchworms WOD 15 Minute AMRAP: 60 Calorie row or ski40 KBS 53/35 Accessory 3 sets: 10-15 DipsRest 30 seconds24 Alternating Dumbbell CurlsRest 30 seconds15-20 Banded tricep extensionsRest 30 seconds Followed by… 3 sets:Max unbroken strict pull-upsMax unbroken DB bench pressRest 1:00 between setsRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Walking lunges:15 Bar hang Strength/Skill Deadlifts 8-6-4-3 @20X1 WOD 5 Rounds for time: 100 Meter suitcase carry 70/5310 Toes-to-bar100 Meter suitcase carry3 Hang power cleans -Choose a weight that can be completed unbroken -Score = rounds, weight Hybrid conditioning (5:30) 0-8:00800 Meter RunMax Calorie Row, Bike or Ski At the 8:00 mark… 4 Minute Row, Bike or Ski – moderate pace At the 12:00 mark… 12:00-18:00800 Meter RunMax Calorie Row, Bike or Ski At the 20:00 mark… 4 Minute Row, Bike or Ski – moderate paceRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms10 Bird dogs10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter double KB front rack carry8 DB Rows/arm5-10 Parallette pass throughs WOD For time: 20 Burpee box jumps or step-overs 24/20100 Air squats1,200 Meter run Hybrid Conditioning (10:30) For time: 1,000 Meter row50′ Burpee broad jumps100 Air squats1 Mile runRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold5 DB shoulder press @5050:15 Jump rope Strength/skill Push jerk 5-5-5-5-5 65% WOD 8 Minute AMRAP: 50 Double-unders15 Push press 75/55Read more