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

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Halo squats WOD For time: 30 Calorie bike100 D-ball carry 100/7030 Burpees1,000 Meter row or ski 15 Minute time cap Accessory 3 sets: 10 DB seated shoulder pressRest 30 seconds15 Banded tricep pull-downsRest 30 seconds12 Double DB curlsRest 30 seconds Followed by… 3 sets:Max rep DB bench pressRest 1:00Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Goblet squats Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 9 Minute AMRAP: 10 Toes-to-bar5 Deadlifts -Choose a DL weight that can be completed unbroken throughout the workout. -Score = rounds, weight Hybrid conditioning (5:30) 25 Minute AMRAP: 1,000 Meter row800 Meter run100′ Burpee broad jumps800 Meter run20 Box jumps or step-oversRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Box step-downs3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 50′ DB walking lunges8 Barbbell rowsMax time hollow hold/tuck hold WOD Complete 3 rounds for time: 30 Cal Row or ski7 Front squats 135/9530 Sit-ups7 Front squats -perform squats from the rack Hybrid Conditioning (10:30) For time: 40 Cal bike40 KBS400 Meter farmer carry30 Cal bike30 KBS300 Meter farmer carry20 Cal bike20 KBS200 Meter farmer carry10 Cal bike10 KBS100 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 80% WOD 20 Minute ARMAP: 15 Push-ups200 Meter Run2 Wall walks200 Meter Run50 Double Unders200 Meter RunRead more