Warm-up 2:00 bike, row, ski 2 Sets: 20 Alternating shoulder taps10 Goblet squats100 Meter jog Strength/Skill 3 Rounds, not for time: 100 Meter single KB front rack carry12 Alternating pistols5 Strict HSPU or Seated DB press WOD 6 Rounds for time: 7 Front squats 155/10510 Burpee box jumps/step-ups 24/20 Hybrid Conditioning (10:30) 4 Rounds for time: 400 Meter Run15 Wall balls250 Meter row400 Meter skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 Plank or HS hold10 DB shoulder press Strength/Skill Push press 5-5-5-5-5 65% WOD 12 Minute AMRAP: 10 Deficit push-ups 45/35 lb plates20 Sit-ups30 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 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: 8/3/2026Read more

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