Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Bottoms up KB carry20 Banded pull-aparts10 Single arm banded pull downs/arm Strength/Skill Push press 3-3-3-3-3 85% WOD 12 Minute AMRAP: 100 Meter suitcase carry 50/3514 Alternating DB snatches 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Pineapple pickers10 Halo squats Strength/Skill Front squat 5-5-3-3-1-1-1 Build to a heavy single WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/2/2025Read more

WOD Teams of two, alternate full rounds to complete a 20 minute AMRAP: 4 Shoulder-to-overhead 155/1058 Calorie bike or ski16 Air squatsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Walking lunges3 Inchworms10 Pineapple pickers:15 HS or Plank hold Strength/Skill Clean EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 6 Minute AMRAP: 3 Wall walks100 Meter farmer carry 70/53 Rest 2 minutes 6 Minute AMRAP: Burpee box step-overs 20″Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill Snatch EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 4 Sets for max reps: :30 Wall balls:30 Rest:30 T2B:30 Rest:30 Double DB clean to push jerk 50/35:30 Rest Hybrid Conditioning 10 Minute AMRAP: 400 Meter run50′ Sled push Rest 2 minutes 10 Minute AMRAP: 500 Meter ski20 Wall balls 20/14 Rest 2 minutes 10 Minute AMRAP: 20 Calorie bike20 Plate-to-overheadRead more