Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Pineapple pickers Strength/Skill Back squat 6 Sets: 2 reps @ 90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/1/2026Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers20 Mountain climbers10 Ring rows WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 40 Calorie bike30 Burpees40 KBSRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats5 Hanging knee raises10 Ring rows WOD For time: 1,500 Meter row50 Wall balls25 Toes-to-bar400 Meter run 17 Minute time cap Accessory 3 Sets: 100 Meter farmer carry10 Double DB rows 3 Sets: 20 Alternating hammer curls5-10 DipsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Samson lunges10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 3 Snatches @ 70% WOD 5 Rounds for time: 10 Single DB step-ups 50/3512 Double DB deadlifts 50/359 Double DB hang power cleans 50/356 Double DB STOH 50/35 18 Minute time...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tri extension10 DB floor press10 Ring rows Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 15 Minute AMRAP: 15 Calorie row or ski5/3 Strict pull-ups10 Push-ups Hybrid Conditioning (10:30) For time: 800-400-200m run30-20-10 Goblet lungeAlternating DB snatchGoblet squatSit-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 HS or plank hold3 Inchworms5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3-3 70% WOD For max reps: 6 sets::20 Bike for calories:10 rest 6 sets::20 Shuttle runs (25 ft):10 rest 6 sets::20 KB Russian swings 70/53:10 rest 6 sets::20 Wall walks:10 restRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 7 Sets: 3 reps @ 85% WOD 3 Rounds for time: 400 Meter run7 Hang power clean-to-OH 115/7510 Burpees over the barRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Tuck or hollow hold:15 Superman hold WOD Teams of two, alternate movements for 22 minutes: 200 Meter run100 Meter D-ball carry 100/7020 Sit-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Mountain climbers10 Samson lunges10 Pineapple pickers10 Ring rows Strength/skill 3 Sets, not for time: :15-:30 KB horn grip goblet holdMax bar hang:15-:30 HS or plank hold WOD 3 Rounds for time: 500 Meter row or ski20 KBS 53/3510 Burpees10 KB reverse goblet lunge 53/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang10 Ring rows10 Pineapple pickers Strength/skill EMOM for 7 minutes: 2 Hang snatch + 1 snatch WOD 12 Minute AMRAP: 10 Ground-to-overhead 95/6510 Toes-to-bar10 Box jumps or step-ups Hybrid Conditioning (5:30) For time: 100 Calorie rowEvery 2:00 complete 10 Bench press(12:00 time cap) Rest 2:00...Read More