Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Banded good mornings WOD Every 90 seconds for 27 Minutes (6 sets): Station 1 – Alternating top down DB bench x 20 Reps(10 per) 50/35Station 2 – 5 DeadliftsStation 3 – 1:00 Max calorie bike Choose a DL weight you...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single DB/arm5 Single arm DB press/arm10 Ring rows10 Mountain climbers Strength/skill 3 sets: 5 Strict HSPU or seated BB press10 Supine barbell row100 Farmer carry WOD 12 Minute AMRAP: 10 Push press10 Pull-ups20 Air squatsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 5-5-5-5-5 WOD 3 Rounds for time: 400 Meter run15 Alternating DB snatches 50/35Read More

WOD Teams of two, alternate full rounds to complete 30 rounds for time: 3 Hang power cleans 135/953 Push jerks3 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 54-59%Set 2 – 3 reps @ 59-64%Set 3 – 2 reps @ 64-69%Set 4 – 2 reps @ 69-74%Set 5 – 1 rep @ 74-79%Set 6...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 PVC passthroughs100 Meter jog Strength/skill Hang power snatch 3-3-3-3-3 WOD For time: 30 Deadlifts 225/15560 Wall balls 20/14800 Meter run Hybrid Conditioning (10:30) 3 Rounds for time: 800 Meter row50′ Burpee broad jumps400 Meter ski50′ Walking lungesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 Bar hang10 DB pull throughs Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Dips3 Weighted strict pull-ups WOD 4 Sets for max reps: :30 Double-unders:30 Rest:30 D-ball over shoulder 100/70:30 Rest:30 Bike, calories:30 Rest Hybrid Conditioning (10:30) 30 Minute AMRAP:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold5 Bottoms up KB press/side Strength/skill Push jerk 12 Minutes to build to a heavy single oor work on technique WOD Against a 20 minute clock, perform as many reps as possible of: 60 Sit-Ups10 Box Step Overs 24/2030 KBS 53/3510 Box Step...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats Strength/Skill Back squat 5 70%5 75%3 80%3 85%2 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups5 Burpees over the barRead More

WOD Teams of 2, one person working at a time for 20 Minutes: 50 Wall balls30 Partner med ball sit-ups400 Medicine ball RunRead More