Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Double DB rows10 Pineapple pickers Strength/Skill 5 Sets: 5 Bench press5 Wide grip barbell row WOD For time: 400 Meter suitcase carry 70/53 Then, 5 rounds 10 KBS 70/5310 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog5 KB front squats/arm Strength/Skill Front Squat 5 75%3 80%3 80%2 85%2 85% WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 11/26/2025Read more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded good mornings:15 bar hang10 Halo squats10 Mountain climbers WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 100 Meter run5 Deadlifts5 Strict pull-ups10 Wall balls10 BurpeesRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Walking lunges10 Ring rows WOD 12 Minute AMRAP: 250 Meter row or ski12 Medicine ball box step-overs 20/14 Accessory 3 sets: 5-10 Dips @ 22X15-10 Supinated ring rows @ 20X3 Followed by… 3 sets: 15-30 seconds superman hold10 Anchored weighted sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 PVC pass throughs5 Bottoms up KB press Strength/Skill 5 Sets: 2 Hang power + Power snatch WOD 4 Rounds for time: 25 Push-ups100 Meter single DB OH carry 50/3525 KBS 53/35 -Switch arms at turnaround during carry Hybrid Conditioning 5:30 15 Minute AMRAP: Row 500 meters100 Meter farmer carryRun 400 meters Rest 2 minutes 15 Minute AMRAP: Ski 500 meters50′ Sled pushBike 10 CaloriesRead more