Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 Samson lunges5 Bottom up KB press Strength/Skill Push press 5-5-5-5-5 70% WOD 7 Rounds for time: 8 Deadlifts8 Burpees over the bar8 Box jumps or step-ups 24/20 18 Minute time capRead more

Holiday schedule: no 10:30, 5:30 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 75% WOD 12 Minute AMRAP: 20 Double-unders10 Alternating DB snatch 50/355 C2B pull-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 DB front squats5 DB push press10 Ring rows WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 40 Calorie bike30 DB thrusters 50/3520 Burpee pull-upsRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 DB floor press20 Banded pull aparts10 Ring rows20 Mountain climbers WOD 4 Rounds for time: 15 Bench press 135/95500 Meter row 16 Minute time cap Accessory 3 Sets: 10 Supine barbell rows10 Double DB bicep curlsMax hollow or tuck holdRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 OH plate sit-ups:15 Bar hang10 Double DB rows Strength/skill Clean 3 60%3 65%3 75%3 80%3 80% WOD EMOM for 18 minutes: Minute 1|10 DeadliftsMinute 2|:30 Ski max calsMinute 3|8 Toes-to-bar Choose a DL weight you can complete unbroken throughout. Record ski calories, DL weight. Hybrid Conditioning (5:30) 4 Rounds for time: 400 Meter Run15 Wall balls250 Meter row400 Meter skiRead more