Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Jump rope10 Hanging knee raises10 Goblet squats Strength/Skill 3 Rounds, not for time: 10 Back rack reverse lunges3 High box jumps12 V-ups or tuck-ups WOD 3 Rounds for time: 30 Wall balls 20/1450 Double-unders30 Sit-ups Hybrid Conditioning (10:30) For time: 4,000 Meter row Every 2:00 minutes, complete 5 burpees over the rower.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD EMOM for 18 Minutes: Station 1|10 DipsStation 2|100 Meter D-ball carry 100/70Station 3|:30 Bike x max calsRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Ring rows50′ Halo monster walk:15 HS or plank hold Strength/Skill Back squat 10-10-10 55-60% WOD 15 Minute AMRAP: 10 Thrusters 95/658 Pull-ups6 Burpees over the bar400 Meter runRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms50′ Halo monster walk WOD Teams of two, alternate full rounds for 20 Minutes: 5 Back squats 185/12510 Deficit push-ups 45/35 plates20 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Up downs5 Box step downs/side WOD 17 Minute AMRAP: 30 Calorie row20 Russian KBS 70/5310 Burpee box jumps/step-ups 24/20″ Accessory 3 Sets: 10 Straight arm lat pull downs8 Bulgarian split squats/side8 Weighted hanging knee tucksRead more