WOD Teams of two, alternate full rounds for 20 Minutes: 3 Ground-to-overhead 135/955 Burpees7 Box jumps or step-ups 24/20″Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 HS or plank hold10 Sit-ups3 Inchworms WOD 10 Minute AMRAP: 15 Wall balls100 Meter Single arm KB front rack carry 53/35 -Switch arms at turnaround Accessory 3 sets, not for time: 10 OH plate sit-ups10 Supine ring rows @20X25-10 DipsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang100 Meter jog10 PVC pass through lunges Strength/skill EMOM for 7 minutes: 1 High hang snatch + 2 Hang snatch WOD 4 Rounds for time: 400 Meter run7 Hang power cleans 35/957 Toes-to-bar 20 Minute time cap Hybrid Conditioning Every 8 Minutes for 24 minutes:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Bulgarian split squats/side10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 4 Sets: 3-4 Bench press @ 85%5 Barbell row WOD 12 Minute AMRAP: 5 DB man makers 50/3510 Alternating pistols20 Double-unders Hybrid Conditioning (10:30) 2 Rounds for time: 500 Meter row400 Meter run1 Minute rest20 KB...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs:15 Bar hang5 Double DB shoulder press:15 Tuck hold Strength/skill 5 Sets: 2 Shoulder press + 2 Push press + 2 Push jerk WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 Shuttle run x 25′:30 Rest1:00 Sit-ups:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 6-6-6-6-6 75% WOD For time: 21-15-9 Row/ski/bike, caloriesKBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/side10 Sit-ups10 Ring rows WOD Teams of two, alternate movements for 20 minutes: 10 Calorie bike5 Push jerks 135/95 from rack100 Meter med ball run 20/1415 V-ups or tuck-ups12 Calorie rowRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Air squats10 Sit-ups WOD For time: 400 Meter suticase carry 70/5330 Burpees20 Front squats 155/10510 D-ball to shoulder 100/70 15 Minute time cap Accessory 3 sets, not for time: :15 KB horn goblet hold10 DB skull crushersHandstand or plank hold x max time20...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVC pass through lunges:15 Bar hang Strength/Skill EMOM x 7 minutes High hang snatch x 3 reps 50-60% WOD 5 Sets for max reps: :30 Pull-ups:30 Rest:30 Bike, calories:30 Rest:30 KBS 70/53:30 Rest Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run25′ Burpees...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill 4 Sets: 14 Alternating pistols4-5 Bench press @ 80%6 Barbell row WOD 4 Rounds for time: 400 Meter run25 Wall balls 20/14 Hybrid Conditioning (10:30) Two rounds for time: 800 Meter run50 Wall balls 14/101,000 Meter...Read More