Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press:15 Bar hang Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff /side100 Meter jog10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2-2 @21X1 WOD 12 Minute AMRAP: 400 Meter run10 Deadlifts 225/15510 Burpees over the barRead more

WOD Teams of two, one person working at a time, complete three rounds for time: 400 Meter farmer carry 70/5330 Deadlifts 225/15540 Calorie bikeRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded OH tri extensions10 Banded shoulder external rotation10 DB floor press10 Mountain climbers WOD For time: 1,000 Meter row50 Air squats30 Burpees500 Meter row25 Air squats15 Burpees 16 Minute time cap Accessory 3 sets: 8-12 Supine strict pull-ups10-15 Deficit push-ups10 DB lateral raises Followed by… 2 sets: 20 Alternating cross body hammer curl @20X020 Alternating top down DB benchRead more

Warm-Up 2:00 bike, row, ski 2 Sets: :15 Double-under practice10 PVC pass throughs5 Kettlebell deadlifts Strength/Skill Clean EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD 5 Rounds for time: 7 Hang power snatch 95/657 Toes-to-bar21 Double-unders Hybrid Conditioning (5:30) 4 Rounds for max reps: 1 Minute Sled pull:30 Rest1 Minute Bike:30 Rest1 Minute Shuttle run:30 Rest1 Minute Row:30 Rest1 Minute Box step-overs:30 Rest1 Minute Ski:30 RestRead more