Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk100 Meter jog20 Banded pull-aparts Strength/skill Push Jerk 3-3-3-3-3 80% WOD 16 Minute AMRAP: 400 Meter run30 Alternating DB snatches 50/3520 DB box step-ups 20″Read more

Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk:15 Bar hang10 Pineapple pickers Strength/skill Back squat 4-4-4-4 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/4/2024Read more

WOD Teams of two, alternate movements for 20 minutes: 3 Power cleans 155/1055 Pull-ups100 Meter run5 Burpees10 DB pull throughs 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:30 jump rope Strength/skill Deadlift 9-7-5-3 @20X1 WOD 3 rounds for time: 10 Power snatch 75/5520 Wall balls40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Walking lunges:15 HS or plank hold Strength/Skill 10 Mintues to work on gymnastics skills of your choice Examples: :30 HS hold5 Pull-ups10 Pistols or 10 Ring rows10 Squats10 Sit-ups WOD 20 Minute ARMRAP: 15 KBS 53/3515 Sit-ups15 KB goblet step-ups 20″ Hybrid Conditioning (5:30) 2 Rounds for time: 500 Meter row400 Meter run20 Calorie bike400 Meter run400 Meter skiRead more