Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 HS or plank hold10 Sit-ups3 Inchworms WOD 10 Minute AMRAP: 15 Wall balls100 Meter Single arm KB front rack carry 53/35 -Switch arms at turnaround Accessory 3 sets, not for time: 10 OH plate sit-ups10 Supine ring rows @20X25-10 DipsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang100 Meter jog10 PVC pass through lunges Strength/skill EMOM for 7 minutes: 1 High hang snatch + 2 Hang snatch WOD 4 Rounds for time: 400 Meter run7 Hang power cleans 35/957 Toes-to-bar 20 Minute time cap Hybrid Conditioning Every 8 Minutes for 24 minutes: 800 Meter run100 Meter farmer carry20 Goblet squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Bulgarian split squats/side10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 4 Sets: 3-4 Bench press @ 85%5 Barbell row WOD 12 Minute AMRAP: 5 DB man makers 50/3510 Alternating pistols20 Double-unders Hybrid Conditioning (10:30) 2 Rounds for time: 500 Meter row400 Meter run1 Minute rest20 KB deadlifts20 Calorie bike10 Plate burpees1 Minute rest20 Step-ups20 Walking lunges200 Meter run1 Minute rest 35 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs:15 Bar hang5 Double DB shoulder press:15 Tuck hold Strength/skill 5 Sets: 2 Shoulder press + 2 Push press + 2 Push jerk WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 Shuttle run x 25′:30 Rest1:00 Sit-ups:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 6-6-6-6-6 75% WOD For time: 21-15-9 Row/ski/bike, caloriesKBS 70/53Read more