Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang:15 Jump rope10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 2 Snatches @ 80% WOD For time: 30 Calorie bike Then, 3 Rounds: 50 Double-unders15 Toe-to-bar Hybrid Conditioning (5:30) “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 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 the total number of calories completed.-Get off each machine by :45 to transition the next.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 KB deadlifts10 Sit-ups10 Double DB rows Strength/skill 3 Rounds, not for time: 8 Supinated barbell rows20 Top down alternating DB bench press12 V-ups or tuck-ups WOD 10 down to 1 reps for time: KBS 70/53Box jumps or step-ups 24/20 Hybrid Conditioning (10:30) 5 x 4:00 on/1:00 off 10 KBS 70/536 Burpee box jumps or step-upsMax calorie bikeRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold10 Samson lunges5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 80% WOD 20 Minute AMRAP: 1,000 Meter row or ski12 C2B pull-ups10 Single OH DB lunge, right 50/3510 Single OH DB lunge, leftRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs100 Meter jog10 Goblet halo squats10 Pineapple pickers Strength/skill Front squats 10-10-10 WOD 3 Round for time: 400 Meter run10 Power snatch 75/5510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single arm DB deadlif/side5 Bottoms up KB press/side:15 Jump rope1:00 bike, row, or ski WOD Teams of two, alternate full rounds for 20 Minutes: 6 Box jumps or step-ups 14/20″8 Alternating DB snatch 50/3512 Air squatsRead more