Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Sit-ups10 Ring rows10 Walking lunges WOD Teams of two, alternate full rounds for 20 minutes: 5 Toes-to-bar5 Power cleans5 Box jumps or step-upsRead more

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up 2:00 Bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 Halo squats WOD For max reps: 5 Minute bike, cals2 Minute burpee pull-ups2 Minute wall balls 20/145 Minute row, cals Accessory 3 sets: 10-15 Deficit push-upsRest 30 seconds26 Alternating Dumbbell CurlsRest 30 seconds10-15 Banded tricep pull downsRest 30 seconds Followed by… 2 sets:Max unbroken weighted strict pull-upsRest 1:00Max unbroken dipsRest 1:00Read more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:15 Bar hang Strength/Skill Deadlifts 7-5-3-2 @20X1 WOD 14 Minute AMRAP: 7 Hang power snatch 75/5521 Sit-ups100 Meter Suitcase carry 70/53 Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run50′ Burpees broad jumps20 Plate GTOH800 Meter run1,000 Meter row50′ Burpee broad jumps20 Plate GTOH500 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter D-ball carry6 DB Rows/armMax time HS hold1-3 Rope climbs WOD Complete 6 rounds for time: 5 DB hang power clean, right 50/355 DB hang power clean, left10 Single DB box step-ups 20″10 DB pull throughs Hybrid Conditioning (10:30) 30 Minute ARMAP: 10 Calorie row10 DB box setp-ups10 Calorie bike10 DB pull throughs10 Calorie ski10 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 5-5-5-5-5 70% WOD 15 Minute ARMAP: 15 Cal row or ski7 Thrusters 95/655 Burpees over the bar30 Double-undersRead more