Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Walking lunges:15 HS or plank hold Strength/Skill 10 Mintues to work on gymnastics skills of your choice Examples: :30 HS hold5 Pull-ups10 Pistols or 10 Ring rows10 Squats10 Sit-ups WOD 20 Minute ARMRAP: 15 KBS 53/3515 Sit-ups15 KB goblet step-ups 20″ Hybrid Conditioning (5:30) 2 Rounds...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 6 reps @ 70%5 reps @ 75%4 reps @ 80%2 reps @ 85%2 reps @ 90% Perform 5 DB rows/arm in between sets WOD 15 Minute AMRAP: 500 Meter row or 400...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 5-5-5-5-5 75% WOD For time: 21-15-9 Hang power cleans 115/75Burpees over the barRead More

WOD Teams of two, complete a 20 Minute AMRAP: 800 Meter med ball run 20/1420 Shoulder-to-overhead400 Meter med ball run40 Front squats Run together, switch ball carrier as needed. Split other movements between partners.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 Ring rows20 Mountain climbers Strength/skill Deadlift 10-8-6-4 @20X1 WOD 5 Minute AMRAP: DB Man makers 50/35 Rest 2 Minutes 5 Minute AMRAP: Burpee box step-overs 20″Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:30 Jumps rope10 Ring rows Strength/skill Hang power clean 3-3-3-3-3 Weight by feel WOD For time: 400 Meter farmer carry 53/35100 Double-unders50 Wall balls 20/14100 Double-unders1,000 Meter row or ski Hybrid Conditioning (5:30) 30 Minute AMRAP: 200 Meter run250 Meter Row10 Calorie bike250 Meter skiRead More

Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85%1 reps @ 90% Perform 6 DB rows/arm in between sets WOD 5 sets for max reps: :30 Strict Supine...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/arm10 Pineapple pickers:15 Bar hang Strength/Skill Push jerk 3-3-3-3-3 75% WOD 3 rounds for time: 400 Meter run7 Push press 95/657 Burpees over the bar7 Push pressRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 5-5-5-5-5 70% WOD 5 rounds for time: 20 Sit-ups12 Box jumps or step-ups 24/2010 Pull-ups 18 Minute time capRead More

Teams of two, 30 Minute AMARP:Machine of choice for calories– Trade off as desired.– Starting at :00 and again every 2:00, partners each perform 10 burpees together.Read More