Warm-Up 4:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows20 Mountain climbers WOD Teams of two, alternate full rounds to complete 30 rounds for time: 3 Hang power cleans 135/953 Push jerks3 BurpeesRead more

Warm-Up 1:00 bike10 pineapple pikers20 walking lunges1:00 row:15 HS hold or plank:20 bar hang1:00 ski10 inchworms10 it-ups WOD “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next. Compare to 6/5/2024Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows20 Mountain climbers10 Dynamic scorpions Strength/Skill 3 sets, not for time: 10 Dips5-10 Strict supine pull-ups100 Meter farmer carry WOD EMOM for 16 Minutes (4 sets): Station 1|DB bench press x 10Station 2|Single arm DB row 8/armStation 3|Bar hang x max timeStation 4|HS hold x max timeRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sit-ups10 Walking lunges10 KB deadlifts Strength/Skill Power clean 5-5-5-5-5 Work at a weight which can be performed unbroken, touch-n-go. WOD For time: 20 Burpees20 V-ups20 Deadlifts 225/15520 V-ups20 Box jumps or step-ups 24/2020 V-ups20 BurpeesRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :20 Paloff hold/side5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 4-4-4-4-4 80% WOD Every 5 minutes, for 15 minutes (3 sets): 500 Meter Row or ski25 Wall Balls 20/14 Score = slowest setRead more