WOD Teams of two 400 Meter runGround to Overhead 135/95 400 Meter runRow calories 400 Meter runBike calories 400 Meter runSki calories – One partner runs while the other completes max reps/calories. Athletes switch when the runner returns. Each partner will run on each set.Read More

Warm-up 2:00 Bike, row, ski 3 sets: Halo monster walk x 5/sideMountain climbers x 10Inchworms x 3Air squat x 10 Strength/Skill Back squat 5-3-3-2-2-1-1-1 15 minutes to complete WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin....Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers:15 Dynamic pigeon10 Ring rows Strength/Skill Deadlifts 10-8-6-4 @20X1 WOD 12 Minute AMRAP:Max calories on any machine– Every 2:00, including 0:00, complete 8 dumbbell up downs 50/35Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges20 Banded pull-aparts:15 Bar hang 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill 5 Sets: Hang Snatch x 3 reps, weight by feel WOD Complete 4, 3 Minute AMRAPs: 250 Meter Row or ski10 Front...Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill Push press 3-3-3-3 @85% WOD For time: 100 Double-unders20 Hang power cleans 135/9520 Burpees over the bar50 Double-unders10 Hang power cleans 135/9510 Burpees over the barRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts3 Lunge matrix/side Strength/skill Pause front squat 5-5-5-5 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/25/2024Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Squats100 Meter jog WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 400 Meter run40 OH Plate lunges 45/2520 Plate burpees800 Meter row Run togetherRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 6 Dynamic scorpions10 Pineapple pickers10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 12/15/2023Read More

Warm-Up 2 Minute Bike or Row 3 Sets: :15 HS or plank hold100 Meter single arm farmer carry3 Inchworms10 Box step downs Strength/Skill 4 Sets: Bar hang x max timeBarbell row x 6D-ball carry x 100 meters WOD 12 Minute AMRAP: 20 Alternating DB snatch 50/3520 Single DB box step-up 20″ box20 Sit-upsRead More

Warm-Up 1:00 bike10 pineapple pikers20 walking lunges1:00 row:15 HS hold or plank:20 bar hang1:00 ski10 inchworms10 it-ups WOD “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute SkiErg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is...Read More