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

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Sit-ups Strength/skill Deadlift 11-9-7-5 @ 20X1 WOD 12 Minute AMRAP: 7/5 Strict pull-ups12 Alternating DB snatch 50/3512 DB pull-throuhsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jumps rope50′ Halo monster walk10 Pineapple pickers50′ Skipping high knees Strength/skill Hang power clean 5-5-5-5 weight by feel WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 5/7/2025 Hybrid conditioning (5:30) 25 Minute AMRAP: 1,000 Meter ski20 DB pull throughs40 Calorie bike100 Meter farmer carryRead 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 12 reps @ 60%9 reps @ 65%7 reps @ 75%5 reps @ 80%2 reps @ 85% Perform 8 DB rows/arm in between sets WOD 3 Rounds for time: 8 Front Squats 155/10512...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 4-4-4-4-4 70% WOD 15 Minute AMRAP: 10 Single arm DB hang clean to OH 50/358 Toes-to-bar10 Burpees over DB (DB facing) – Perform 5 clean to OHs with one arm, and then switch.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 6-6-6-6-6 65% WOD Complete 5, 3 Minute AMRAPs: 500 Meter row or skiMax KBS in remaining time Rest 1 minute between each setRead More

WOD Teams of two, 20 Minutes: 500 Meter row or ski*5 Power cleans10 Goblet reverse lunges5 Burpees *One partner rows while the other completes as many rounds of the other movements. Alternate after each row.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings:15 Bar hang10 Sit-ups Strength/skill Deadlift 12-10-8-6 @ 20X1 WOD 12 Minute AMRAP: 100 Meter Suitcase carry 70/5310 Hang power snatch 75/5510 Toes-to-barRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk10 Pineapple pickers50′ Skipping high knees Strength/skill Hang power clean 7-7-7-7 weight by feel WOD For time: 50-30-10 Wall balls 20/14KBS 53/35 Hybrid Conditioning (5:30) 800 meter Run 100′ Burpee Broad Jumps 100 Walking Lunges 800 Meter Row 30 Push-Ups 100 Wallballs 14/10Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Walking lunges20 Banded pull aparts Strength/skill Bench Press10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85% Perform 10 DB rows/arm in between sets WOD 15 Minute AMRAP: 5/3 Strict pull-ups15 Sit-ups10 Box jumps or step-ups 24/20 Hybrid Conditioning...Read More