Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Jump rope10 Goblet squats10 Walking lunges Strength/Skill 4 Sets: 10 Incline DB bench press @30X010 Supine barbell rows6 Bulgarian split squats/side100 Meter contralateral carry WOD 9 Minute AMRAP: 7 Front squats 155/10550 Double-unders Perform squats from rack Hybrid Conditioning (10:30) “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.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Banded pull-aparts5 Bottom-up KB press10 Sit-ups Strength/Skill Push press 5-5-5-5-5 70% WOD 6 Sets for max reps: :30 Double DB shoulder press 35/25:30 Rest:30 V-ups:30 Rest:30 Bike, calories:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Back squat 5-5-5-5-5 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/30/2026Read more

WOD Teams of two, one person working at a time, complete three rounds: 1:00 D-ball to shoulder 100/701:00 Rope climbs1:00 Bike, calories1:00 Wall balls 20/142:00 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 OH Tricep Extensions:15 Bar hang Strength/Skill 4 sets: 12 DB Bench press100 Meter D-ball carry12 DB Latteral raises @30115-10 Dips @22X1 WOD 12 Minute AMRAP: 250 Meter row or ski10 Pull-ups10 KBS 70/53Read more