Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms WOD For time: 20 Deficit push-ups 54/35 plates1,000 Meter row or ski40 Russian KBS 53/35500 Meter row or ski40 KB deadlifts250 Meter row or ski20 Deficit push-ups 16 Minute time cap Accessory 3 sets: 10 OH plate sit-upsRest 30 seconds20 Banded hamstring pullsRest 30 seconds14 Double DB curlsRest 30 seconds Followed by… 3 sets:Max Hollow or tuck holdRest 1:00Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups10 Goblet squats10 Samson lunges Strength/skill Clean EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD 10 Minute AMRAP: 5 Front squats 155/105 – from the rack12 DB Pull-throughs 50/3510 Box jumps or Step-ups Hybrid conditioing (5:30) 10 Minutes: Row, meters 2 Minute Rest 5 Minutes: Burpee box jump overs 2 Minute Rest 10 Minutes: Bike, caloriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs10 Sit-ups10 Ring rows10 DB floor press Strength/skill 4 Sets, not for time: 75′ DB walking lunges6 Barbbell rows10 V-ups or tuck-ups WOD 8 Minute AMRAP: 10 DB Bench press 50/35100 Meter famer carry 70/53 Rest 2 Minutes 8 Minute AMRAP: 10 Burpees over the bar10 Hang power snatch 75/55 Hybrid Conditioning (10:30) 30 Minute AMRAP: 1,000 Meter row20 DB floor press100 Meter farmer carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 3-3-3-3-3 85% WOD 18 Minute AMRAP: 14 Calorie row or ski14 Single arm DB push press 50/3541 Double-unders -split reps between arms as neededRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 5 70%4 75%3 85%2 90%2 90% WOD For time:400 Meter run15 Toes-to-bar400 Meter run5 Wall walks400 Meter run15 Toes-to-bar400 Meter run 17 Minute time capRead more