Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 KB deadlifts Strength/skill Front Squat 2-2-2-2-2-2 @ 23X1 WOD 12 Minute AMRAP: 10 Pull-ups5 Deadlifts400 Meter run Choose a DL weight that’s challenging but can be completed unbroken.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Halo squats WOD Teams of two, one person working at a time, complete the following for time: 20 Power cleans60 Air squats200 Meter medicine ball run 20/1420 Power cleans60 Air squats400 Meter medicine ball run20 Power cleans60 Air squats800 Meter medicine ball run...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Sit-ups10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Rounds for time: 10 Hang power snatch 70/5510 Toes-to-bar10 Burpees over the bar 16 Minute time capRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Ring rows5 Bottom sup KB press10 Walking lunges Strength/Skill 3 Sets, not for time: 100 Meter D-ball carry10 Incline DB bench press10 Single arm DB rows/arm WOD 15 Minute AMRAP: 7 Single DB push press, right7 Single DB push press, left 50/3520 Sit-ups40 Double-unders Hybrid...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Goblet squats20 Mountain climbers6 Dynamic pigeon WOD 1,500 Meter row25 Wall balls 20/1425 Push-ups400 Meter suitcase carry 70/5325 Wall balls25 Push-ups800 Meter run 25 Minute time capRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 HS or plank hold10 Samson lunges5 Bottom up KB press Strength/Skill Push jerk 2-2-2-2-2-2 90% WOD 5 Sets for max reps: :30 Single DB box step-ups 50/35 20″:30 Rest:30 Wall walks:30 Rest:30 Bike, calories:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 Halo squats Strength/skill Front Squat 3-3-3-3-3 @ 23X1 WOD 10 Minute AMRAP: 5 C2B pull-ups7 Burpees9 KBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs10 Sit-ups10 Ring rows WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie row30 Deadlifts 225/15520 Burpee pull-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Halo squats10 Ring rows:!5 HS or plank hold Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 15 Minute AMRAP: 10 Back squats 135/9520 Sit-ups40 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 KB deadlifts10 Sit-ups:15 Bar hang Strength/skill 3 Rounds, not for time: 6 Supinated barbell rows24 Top down alternating DB bench pressMax HS or plank hold WOD 20-15-10 reps for time of: Toes-to-barAlternating DB snatch 50/35Burpees Hybrid Conditioning (5:30) 25 Minute AMRAP: 3-6-9-12 etc… Bike, caloriesBurpeesKBS...Read More