Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:30 plank hold10 Sit-ups Strength/Skill 4 sets, not for time: :15 – :30 Hollow rock or tuck rockMax HS hold100 Meter front rack kettle bell carry WOD 5 rounds for time: Row or ski 500 meters15 bench press 135/95 16 minute time cap 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: 100 Meter run10 Sampson lunges5 Bottoms up KB press10 Single arm banded pull downs Strength/Skill Push press 4-4-4-4 80% WOD 14 Minute AMRAP: 200 Meter run12 Hang power cleans 115/7512 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats:15 Bar hang Strength/skill Front Squat 5 75%4 80%3 85%2 90%2 90% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 1/27/2025Read more

WOD Teams of two, complete for time: 20 Ground-to-overhead50 Cal Bike40 Burpees50 Cal Row20 Ground-to-overhead50 Cal ski40 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows100 Meter jog10 Sit-ups Strength/skill EMOM for 8 minutes Clean x 1 rep @ 75% WOD 3 Rounds for time: 100 Meter suitcase carry 53/35200 Meter Run100 Meter suitcase carry12 Toes-to-bar 15 Minute time capRead more