Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Walking lunges20 Banded pull aparts Strength/skill Bench Press10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85% Perform 10 DB rows/arm in between sets WOD 15 Minute AMRAP: 5/3 Strict pull-ups15 Sit-ups10 Box jumps or step-ups 24/20 Hybrid Conditioning...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 DB shoulder press Strength/skill Push jerk 5-5-5-5-5 65% WOD 4 Sets for max reps: :30 Bike, calories:30 Rest:30 Push press 115/105:30 Rest:30 Burpees over the bar:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:15 HS or plank hold Strength/Skill Back squat 6-6-6-6-6 60% WOD Three rounds for time: 15 Calorie Row or ski15 Goblet Squats 53/35200 Meter Run60 Double-Unders 20 Minute time capRead More

WOD Teams of two, alternate movements for 20 Minutes: 250 Meter row10 Deadlifts10 Burpees200 Meter run10 Sit-upsRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:30 Jumps rope10 Bottoms up KB press20 Mountain climbers Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD 8 Minute AMRAP: 20 Double-unders10 Push press 95/65Read More

Warm-Up 2:00 bike, row, ski 2 Sets: 10 Goblet squats:10 Goblet squat hold10 PVC pass through lunges:15 Plank or HS hold Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 3 Rounds for time: 500 Meter row or ski20 Alternating DB snatch 50/3520 Wall balls 20/14 Hybrid Conditioning (5:30)...Read More

Warm-Up 2:00 bike, row, ski 2 Sets: 10 Walking lunges10 Single banded lat pull downs10 Sit-ups:15 Bae hang Strength/Skill 4 sets, not for time 5-10 D-ball over shoulder100 Meter Suitcase carry12 OH plate sit-ups WOD 10 Minute AMRAP: 2 Toes-to-bar2 Single DB box step-ups 20″ 50/354 Toes-to-bar4 Single DB box step-ups6 Toes-to-bar6 Single DB box...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For...Read More

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff hold50′ Monster walk:30 Jump rope:20 Bar hang Strenght/Skill Back squat 10-10-10 50-60% WOD For time: 100 Double-unders100 Air squats50 Sit-ups50 Push-ups30 Pull-ups25 Deadlifts 225/155Read More

WOD Teams of two, alternate rounds for 25 minutes: 15 Deadlifts15 Calorie row10 Toes to Bar20 Dumbbell Floor Press5 Wall WalksRead More