Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Bar hang:15 Jump rope10 Pineapple pickers Strength/Skill 4 Sets, not for time: 12-15 DB bench pressMax rep Strict pull-ups WOD 3 Sets, for max rep: 1:00 Shuttle runs:45 Rest1:00 D-ball over the shoulder 100/70:45 Rest1:00 Bike, calories:45 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 8 Reverse snow angels:15 Bar hang10 Sit-ups Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 22 Minute ARMAP: 500 Meter row or ski5 Toes-to-bar5 Hang DB snatch, right 50/355 Hang DB snatch, left10 DB pull throughs Hybrid Conditioning (5:30) 3 Sets: 1,500 Meter rowRest 3 Minutes OR You also have the option to complete today’s WODRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Leaning rest on rings10 Pineapple pickers Strength/Skill 3 Sets, not for time: 6 Supine barbell rows3 Wall walks10 Double KB front rack lunges WOD EMOM for 18 minutes(6 sets): Station 1|10 Ring push-upsStation 2|12 Wall ballsStation 3|10 Double DB deadlifts Hybrid conditioning (10:30) “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 3-3-3-3-3 85% WOD 5 Rounds for time: 100 Meter run5 Power cleans100 Meter run10 V-ups -Choose a weight that you can complete touch-n-go throughout the all five rounds.-Score = time, weightRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Halo squats Strength/Skill Back squat 4-4-4-4-4 80% WOD 12 Minute AMRAP: 15 KBS 53/3510 Pull-ups5 Burpee box jumps 24/20″Read more