Warm-up 3 Sets: :15 Plank pr HS hold10 Pineapple pickers5 Bottoms up KB press/side WOD Teams of two, complete three rounds for time: 400-m DB farmers carry 70/5325 Partner med ball sit-ups 20/1425 Hang clean-to-overhead 115/75 Both partners walk during carry and switch who carries as needed.Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext3 Inchworms10 Halo squats WOD For time: 30 Calorie bike30 Alternating DB snatch 50/3530 Wall balls 20/14400 Meter run20 Alternating DB snatch20 Wall balls500 Meter row10 Alternating DB snatch10 Wall balls 17 Minute time cap Accessory 3 sets: 5-10 Dips @ 30X18 Barbell skull...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 PVC pass throughs100 Meter jog Strength/Skill Hang power snatch 3-3-3-3-3 WOD 15 Minute AMRAP: 5 Power cleans 135/95100 Meter suitcase carry 70/5310 Toes-to-bar20 Double-unders Hybrid Conditioning 5:30 8 Minute AMRAP: 400 Meter run… In remaining time 5 calorie bike15 Wall balls Rest 2...Read More

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Bulgarian split squats/side10 DB seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 75′ Double DB OH carry10 DB Romanian deadlift7 Turkish sit-ups/side WOD Four rounds for time: 400 Meter run25 Push-ups30 Air squats 20 Minute time cap Hybrid Conditioning 10:30 Three rounds for...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB floor press10 Rign rows Strength/Skill 5 Sets: 10 Bench press10 Wide grip barbell row WOD 16 Minute AMRAP: 30 Calorie row15 Push press 95/6510 Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats:15 Squat hold Strength/Skill Front Squat 3-3-3-3-3 @21X2 WOD 12 Minute AMRAP: 5 Burpees7 KBS 70/539 Pull-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings10 Halo squats10 Mountain climbers WOD Teams of two, one person working at a time, complete a 25 minute AMRAP: 400 Meter medicine ball run 20/1410 Deadlifts 275/155 (switch every 5)20 Burpees (switch every 10)30 Wall balls 20/14 (switch every 15) -Both partners...Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Supine ring rows10 Samson lunges WOD 4:00 Bike, cals1:00 Rest4:00 Man makers 50/351:00 Rest4:00 Row, cals Accessory 3 sets: 10-12 Deficit push-ups @ 21X110-12 DB front raise @ 30X010 Bulgarian split squats Followed by… 3 sets: 21 Barbell curls5 Single arm DB turkish...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 DB shoulder press10 Ring rows:15 Jumps rope Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 75%Set 2 – 2 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 1 reps @ 90%Set 5 – 1 rep @...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 DB Floor press10 Ring rows Strength/skill 4 Sets, not for time: :10-:15 Single leg L-sit/side10 Wide grip barbell row10 DB incline bench press WOD 15 Minute AMRAP: 10 Single arm KB front squats 53/3510 Burpees10 V-ups -Split FS between arms as needed Hybrid Conditioning...Read More