Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang5 Bottoms up KB press10 Ring rows Strength/skill Push jerk 4-4-4-4-4 75% WOD 16 Minute AMRAP: 250 Meter row or ski20 Walking lunges10 C2B Pull-upsRead More

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up2:00 Bike, row, ski3 Sets:10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squatsStrength/SkillBack squat4-4-4-4-4 80%WOD10 Minute AMRAP:100 Meter run10 Deadlifts 185/125100 Meter run10 Burpees over the barRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Sit-ups10 Ring rows10 Walking lunges WOD Teams of two, alternate full rounds for 20 minutes: 5 Toes-to-bar5 Power cleans5 Box jumps or step-upsRead More

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up 2:00 Bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 Halo squats WOD For max reps: 5 Minute bike, cals2 Minute burpee pull-ups2 Minute wall balls 20/145 Minute row, cals Accessory 3 sets: 10-15 Deficit push-upsRest 30 seconds26 Alternating Dumbbell CurlsRest 30 seconds10-15 Banded tricep pull...Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:15 Bar hang Strength/Skill Deadlifts 7-5-3-2 @20X1 WOD 14 Minute AMRAP: 7 Hang power snatch 75/5521 Sit-ups100 Meter Suitcase carry 70/53 Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run50′ Burpees broad jumps20 Plate GTOH800 Meter run1,000 Meter row50′ Burpee broad jumps20...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter D-ball carry6 DB Rows/armMax time HS hold1-3 Rope climbs WOD Complete 6 rounds for time: 5 DB hang power clean, right 50/355 DB hang power clean, left10 Single DB box step-ups 20″10 DB pull...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 5-5-5-5-5 70% WOD 15 Minute ARMAP: 15 Cal row or ski7 Thrusters 95/655 Burpees over the bar30 Double-undersRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD For time: 400 Meter run21 Pull-ups21 KBS 53/35400 Meter run15 Pull-ups15 KBS400 Meter run9 Pull-ups9 KBSRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Squats3 Inchworms100 Meter jog WOD Teams of two, one person working at a time, complete three sets for max reps: 2:00 Shuttle run x 25′1:00 Rest2:00 Wall balls 20/141:00 Rest2:00 Bike, calories1:00 RestRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges3 Inchworms WOD 15 Minute AMRAP: 60 Calorie row or ski40 KBS 53/35 Accessory 3 sets: 10-15 DipsRest 30 seconds24 Alternating Dumbbell CurlsRest 30 seconds15-20 Banded tricep extensionsRest 30 seconds Followed by… 3 sets:Max unbroken strict pull-upsMax unbroken DB bench pressRest 1:00 between setsRead More