Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter farmer carry10 Barbbell rowsMax time HS hold WOD 6 Minute AMRAP: 10 Cal bike100 Meter D-ball carry 100/70 2:00 Rest 6 Minute AMRAP: 3 Wall walks40 Double-unders Hybrid Conditioning (10:30) 25 Minute AMRAP: 500 Meter row100 Meter farmer carry400 Meter ski100′ Burpee broad jumpsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang5 Bottoms up KB press10 Ring rows Strength/skill Push jerk 4-4-4-4-4 75% WOD 16 Minute AMRAP: 250 Meter row or ski20 Walking lunges10 C2B Pull-upsRead more

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up2:00 Bike, row, ski3 Sets:10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squatsStrength/SkillBack squat4-4-4-4-4 80%WOD10 Minute AMRAP:100 Meter run10 Deadlifts 185/125100 Meter run10 Burpees over the barRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Sit-ups10 Ring rows10 Walking lunges WOD Teams of two, alternate full rounds for 20 minutes: 5 Toes-to-bar5 Power cleans5 Box jumps or step-upsRead more

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up 2:00 Bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 Halo squats WOD For max reps: 5 Minute bike, cals2 Minute burpee pull-ups2 Minute wall balls 20/145 Minute row, cals Accessory 3 sets: 10-15 Deficit push-upsRest 30 seconds26 Alternating Dumbbell CurlsRest 30 seconds10-15 Banded tricep pull downsRest 30 seconds Followed by… 2 sets:Max unbroken weighted strict pull-upsRest 1:00Max unbroken dipsRest 1:00Read more