Warm-up 2:00 bike, row, ski 3 Sets: 8 Reverse snow angels:15 Bar hang6 Dynamic scorpions Strength/Skill 4 Sets: 24 (12 per) Alternating top down DB bench10 Single arm DB rows/arm10 Single arm OH walking lunges -Alternate arms each set of lunges WOD 12 Minute AMRAP: 5/3 Strict pull-ups10 V-ups15 Hand release push-ups Hybrid Conditioining (10:30) 25 Minute AMRAP: 250 Meter ski20 Walking lunges10 Cal bike10 V-ups250 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 1,000 Meter ow or 900 ski then, 3 rounds 10 Burpees25 KBS 53/35 finish with… 1,000 Meter ow or 900 ski 18 Minute time capRead 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 3-3-3-3-3 85% WOD For time: 50 Step-ups 24/20″50 Sit-ups50 Single DB thrusters 35/3550 Sit-ups50 Step-ups 15 Minute time cap -Switch DB between arms as needed Compare to: 10/30/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Sampson lunges10 Mountain climbers WOD Teams of two, one person working at a time, complete a 24 Minute AMRAP: 2,000 Meter row (switch 250)40 Air squats30 Burpees20 Deadlifts 225/155Read more

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