Warm-up 2:00 bike, row, ski 3 Sets: 10 Alternating DB shoulder press20 Banded pull-aparts10 Samson lunges:15 Jump rope Strength/Skill Push press 3-3-3-3 85% WOD For time: 50 Double-unders50 Cal row or ski50 Sit-ups50 Single DB step-ups 50/35 20″50 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo goblet monster walk:15 Bar hang10 Pineapple pickers5 Plank burpees Strength/Skill Back squat 3-3-3-3 85% WOD 3 Rounds for time: 10 Pull-ups10 Ground to overhead 95/6510 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows5 Bottoms up press/side WOD Teams of two, one person working at a time for 20 Minutes: 50 Cal bike20 STOH20 Pull-upsRead more

Holiday schedule: No 5:30 PM class Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo goblet squats3 Inchworms WOD 16 Minute AMRAP: 200 Meter run5 Front squats 175/115100 Meter suitcase carry 70/53 Perform front squats from the rack Accessory 3 Sets not for time: 5-10 Dips @33X120 Alternating DB curls:15-30 HS hold20 Plate rowsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers50′ Skipping high knees:15 bar hang Strength/Skill 5 Sets: Power clean High hang + hang + ground WOD 9 Minute AMRAP: 7 Toes-to-bar7 Dealdifts -Choose a DL weight that can be completed unbroken throughout the workout.-Record rounds, weight. Hybrid conditioning (5:30) 5 Rounds: 2 Minute farmer carry1 Minute rest Then, 10 Rounds: 200 Meter run1 Minute restRead more