Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2 @21X1 WOD 15 Minute AMRAP: 400 Meter run15 Burpee box jumps or step-ups 24/20Read More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 30 Push press60 Calorie Bike30 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 64-69%Set 2 – 3 reps @ 69-74%Set 3 – 2 reps @ 74-79%Set 4 – 2 reps @ 79-84%Set 5 – 1 rep @ 84-89%Set...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:30 Jump rope10 Sit-ups Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for time: 10 Power snatch 75/5530 Double-unders10 DB pull throughs 50/35 Hybrid Conditioning (5:30) 30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Banded good mornings WOD Every 90 seconds for 27 Minutes (6 sets): Station 1 – Alternating top down DB bench x 24 Reps(12 per) 50/35Station 2 – 3 DeadliftsStation 3 – 1:00 Max calorie Ski Choose a DL weight you...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single DB row/arm5 Single arm DB press/arm:15 Plnak or HS hold10 Mountain climbers Strength/skill 3 sets: 5 Strict HSPU or seated BB press7 Supine barbell row100 Meter Dball carry WOD 15 Minute AMRAP: 7 Thrusters 95/657 Burpees over the bar15 Sit-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 3-3-3-3-3 @20X1 WOD 12 Minute AMRAP: 3 KBS 70/533 Box jumps or step-ups 24/20″3 Pull-ups6 KBS6 Box jumps or step-ups6 Pull-ups9 KBS9 Box jumps or step-ups9 Pull-ups Increase each set by 3 reps until time expires.Read More

WOD Teams of two, 20 Minute AMRAP: 400 Meter run, ski or 500 row 7 Double DB Push press14 Sit-ups21 Squats -One partner runs/rows while the other completes as many reps of the other movements as possible. Alternate each time a partner returns from the run/row.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Plank or HS hold Strength/Skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 59-64%Set 2 – 3 reps @ 64-69%Set 3 – 2 reps @ 69-74%Set 4 – 2 reps @ 74-79%Set 5 – 1 rep @...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo Squats10 PVC pass throughs:15 Plank or HS hold Strength/Skill 6 Sets: Hang power snatch + power snatch WOD For time: 20-15-10-5Toes-to-bar40-30-20-10Wall balls Hybrid Conditioning (5:30) Every 4 minutes, for 24 minutes (3 sets): Station 1: 100 Foot Double Kettlebell Overhead Carry + 400 Meter RunStation 2:...Read More