WOD Teams of two, complete 4 rounds for time: 400 Meter medicine ball run 20/1430 Box Step-ups 24/2020 Burpee pull-ups 6″ target -Partners run together, switch ball carrier as needed. One partner works while the other rests for the other movements.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats20 Banded pull-aprts10 Single DB shoulder press/arm Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 6 Front squats – from the rack 135/958 Single DB push press/arm 50/3512 Calorie bike, row, skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Pineapple pickers:15 Jump rope Strength/Skill 5 Sets: High hang power clean + Hang power clean + Power clean WOD 9 Minute AMRAP: 21 Double-unders7 Deadlifts Choose a weight you can complete all seven reps unbroken throughout the entire workout. Score = rounds, weight Hybrid Conditioning (5:30) 2 Rounds for time: 1,000 Meter row40 Wall balls 14/10800 Meter run40 KB deadliftsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 8 Reverse snow angels:15 Bar hang6 Dynamic scorpions Strength/Skill 4 Sets: 24 (12 per) Alternating top down DB bench10 Single arm DB rows/arm10 Single arm OH walking lunges -Alternate arms each set of lunges WOD 12 Minute AMRAP: 5/3 Strict pull-ups10 V-ups15 Hand release push-ups Hybrid Conditioining (10:30) 25 Minute AMRAP: 250 Meter ski20 Walking lunges10 Cal bike10 V-ups250 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 1,000 Meter ow or 900 ski then, 3 rounds 10 Burpees25 KBS 53/35 finish with… 1,000 Meter ow or 900 ski 18 Minute time capRead more