Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog50′ Halo monster walk10 OH banded tri extensions WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/15/2026 Accessory 3 Sets: 20 Alternating cross-body hammer curls 20X010 DB skull crushers @ 20X05 Turkish sit-up/sideRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Hanging knee raises3 Inchworms10 Sit-ups Strength/Skill EMOM for 9 minutes: High hang clean x 3 reps WOD 10 Rounds for time: 5 Toes-to-bar3 DB clean-to-OH 50/351 Wall walk -Use two DB’s Hybrid Conditioning (5:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows20 Plank shoulder taps10 Samson lunges Strength/Skill 3 Sets, not for time: 25′ DB walking lunge14 Incline DB bench press5-10 Strict supine pull-ups WOD 15 Minute AMRAP: 500 Meter row10 Burpees10 KBS 70/53 Hybrid Conditioning (10:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead 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 Jerk 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 4 Rounds for time: 50 Double-unders100 Meter KB front rack carry 53/357 DB push press, right 50/357 DB push press, leftRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 KB deadlifts Strength/skill Front Squat 2-2-2-2-2-2 @ 23X1 WOD 12 Minute AMRAP: 10 Pull-ups5 Deadlifts400 Meter run Choose a DL weight that’s challenging but can be completed unbroken.Read more