Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Pineapple pickers:15 HS or plank hold WOD Teams of two, alternate movements for 20 minutes: 10 Deadlifts10 Burpees100 Meter farmer carry15 Sit-ups250 Meter row -Choose a DL weight they can be completed unbroken throughoutRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang20 Mountain climbers Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks or Inchworms:30 Rest:30 Ski:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 10/24/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 KB deadlifts10 Sit-ups Strength/skill Clean 3-3-3-3-3 75% WOD 5 Rounds for time: 5 STOH 155/1057 Front squats 155/10515 V-ups -Perform STOH/front squats form rack. Hybrid Conditioning (5:30) 3 Rounds for time: 800 Meter run500 Meter row100 Meter farmer carry50′ DB lunges15 Wall balls 30 Minute time capRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 DB floor press10 Alternating box step downs10 Ring rows10 Sit-ups Strength/Skill 3 Rounds, not for time: Max time Hollow/tuck hold10 Alternating pistols5-10 Strict supine pull-ups WOD 8 Minute AMRAP: 42 Double-unders12 DB bench press 50/35 Rest 2 Minutes 8 Minute AMRAP: 10 Toes-to-bar20 Lunges Hybrid Conditioning (10:30) 3 Rounds for time: 800 Meter run500 Meter row100 Meter farmer carry50′ DB lunges15 Wall balls 30 Minute time capRead 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 cap Compare to: 4/14/2026Read more