Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts:20 Plank or HS hold 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 Complete for max reps: 4 Minute AMRAP: DB Man makers 50/35 Rest 2 minutes 4 Minute AMRAP: Bike, calories Rest 2 minutes 4 Minute AMRAP: Ski, claoriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2 @21X1 WOD 15 Minute AMRAP: 400 Meter run15 Burpee box jumps or step-ups 24/20Read more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 30 Push press60 Calorie Bike30 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 64-69%Set 2 – 3 reps @ 69-74%Set 3 – 2 reps @ 74-79%Set 4 – 2 reps @ 79-84%Set 5 – 1 rep @ 84-89%Set 6 – 1 rep @ 84-89% WOD 5 Sets for max reps: :30 Toes-to-bar:30 Rest:30 Double DB Hang power cleans 50/35:30 Rest:30 Wall balls:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:30 Jump rope10 Sit-ups Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for time: 10 Power snatch 75/5530 Double-unders10 DB pull throughs 50/35 Hybrid Conditioning (5:30) 30 minute AMRAP: 400 Meter Run or 500 Meter Row40 Air Squats200 Foot Farmer Carry 400 Meter Run or 500 Meter Row40 Bodyweight Walking Lunges100 Foot Plate Overhead Carry400 Meter Run or 500 Meter Row40 Jumping Lunges50 Foot Burpee Broad JumpRead more