Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tri extensions10 Ring rows10 DB floor press10 Mountain climbers WOD For time: 40 Calorie bike Then…. 4 sets: 20 Plate rows 45/3510 Burpees to a plate Accessory 3 sets: 5-10 Supine strict pull-upsRest 30 seconds5-10 Dips @ 33X1Rest 30 seconds10 Barbell skull crushers @31X1Rest 30 seconds Followed by… 2 sets::20 – :30 Side plank/side20 Sit-upsRest 1 minuteRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs3 Inchworms10 Pineapple pickers:15 Jump rope Strength/Skill Clean EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 12 Minute AMRAP: 5 Hang power snatch 95/6510 Front squats 95/6520 Double-unders Hybrid Conditioning (5:30) 10 Minute AMRAP: 400 Meter run50′ Sled push Rest 2 minutes 10 Minute AMRAP: 500 Meter ski20 Wall balls 14/0 Rest 2 minutes 10 Minute AMRAP: 20 Calorie bike20 Plate-to-overheadRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Sit-ups Strength/skill 4 Sets, not for time: 6 Bulgarian split squats/side20 Banded leg curls6 Turkish get-ups WOD For time: 21-15-9 Row/Ski caloriesToes-to-bar Right into… 21-15-9 Row/Ski caloriesBox jumps/step-ups 24/20 16 Minute time cap Hybrid Conditioning Every 10 minutes for 30 minutes: 400 Meter run12 Box Jumps800 Meter Ski/row12 DB Walking lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:30 Jump rope:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for max reps: :30 Strict pull-ups:30 Rest:30 Burpees:30 Rest:30 DB bench press 50/35:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 5-5-5-5-5 @21X1 WOD 3 Rounds for time: 400 Meter run20 Alternating DB snatches 50/35Read more