Warm-up 2:00 bike, row, ski 3 Sets: 50′ Single arm OH carry10 DB Seated good morning3 Inchworms Strength/skill 4 Sets, not for time: 5 KB cleans/sideHS hold x max time10 DB incline bench press WOD 4 Rounds for time: 500 Meter row25 KBS 53/35 Hybrid Conditioning (10:30) 8 minute AMRAP: 150 Meter ski20 Wall balls...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press:15 Bar hang Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating...Read More

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff /side100 Meter jog10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2-2 @21X1 WOD 12 Minute AMRAP: 400 Meter run10 Deadlifts 225/15510 Burpees over the barRead More

WOD Teams of two, one person working at a time, complete three rounds for time: 400 Meter farmer carry 70/5330 Deadlifts 225/15540 Calorie bikeRead More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded OH tri extensions10 Banded shoulder external rotation10 DB floor press10 Mountain climbers WOD For time: 1,000 Meter row50 Air squats30 Burpees500 Meter row25 Air squats15 Burpees 16 Minute time cap Accessory 3 sets: 8-12 Supine strict pull-ups10-15 Deficit push-ups10 DB lateral raises Followed by… 2 sets:...Read More

Warm-Up 2:00 bike, row, ski 2 Sets: :15 Double-under practice10 PVC pass throughs5 Kettlebell deadlifts Strength/Skill Clean EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD 5 Rounds for time: 7 Hang power snatch 95/657 Toes-to-bar21 Double-unders Hybrid Conditioning (5:30) 4 Rounds...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB Seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 4 Bulgarian split squats/side10 Prone banded hamstring curls5 Single arm KB front squat/side WOD 15 Minute AMRAP: 250 Meter row/ski100 Meter single KB front rack carry 53/3510 V-ups100 Meter KB suitcase carry Hybrid Conditioning...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 5 STOH 115/7510 Deadlifts 115/7515 Box jumps or step-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 @21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/29/2025Read More

WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 80 Calorie row40 Push press 75/5580 Wall balls 20/14Read More