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

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 Banded pull-aparts10 DB floor press10 Ring rows Strength/Skill 5 Sets: 2-3 Bench press @ 90%5 Supine barbell rows WOD 4 Rounds for time: 10 Front squats 135/9512/10 Deficit push-ups 45/35 lb plates24 Double-unders -Perform front squats from the rack Hybrid Conditioning (10:30) For time: 100...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single arm ring rows/side10 KB deadlifts5 Single arm DB press/side Strength/Skill Push jerk 5-5-5-5-5 65% WOD Every 3:00 for 15:00 18 Cal row/ski16 Alternating DB snatches 50/35 -Record your slowest setRead 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 @ 80% WOD Two Rounds for time: 800 Meter run15 Pull-ups15 BurpeesRead More

WOD Teams of two, alternate full rounds for 20 Minutes: 3 Ground-to-overhead 135/955 Burpees7 Box jumps or step-ups 24/20″Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 HS or plank hold10 Sit-ups3 Inchworms WOD 10 Minute AMRAP: 15 Wall balls100 Meter Single arm KB front rack carry 53/35 -Switch arms at turnaround Accessory 3 sets, not for time: 10 OH plate sit-ups10 Supine ring rows @20X25-10 DipsRead More