Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 PVC passthrough lunges50′ Halo monster walk Strength/skill Clean 3 65%3 70%3 75%3 80%2 85% WOD 4 Rounds for time: 400 Meter run10 Power snatches 95/65 Hybrid Conditioning (5:30) 2 Rounds for time: 800 Meter run1,000 Meter row400 Meter run1,000 Meter ski200 Meter run200 Meter farmer carry 35 Minute time capRead more

Warm-up 2:00 bike, row, ski 2 Sets: :15 HS or plank hold20 Walking lunges3 Inchworms100 Meter jog Strength/Skill 3 Rounds, not for time: 100 Meter double KB front rack carry10 Bulgarian split squats/side5 Strict HSPU or Seated DB press WOD 15 Minute AMRAP: 250 Meter row14 Alternating pistols12 DB bench press 50/35 Hybrid Conditioning (10:30) 2 Rounds for time: 800 Meter run1,000 Meter row400 Meter run1,000 Meter ski200 Meter run200 Meter farmer carry 35 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 Samson lunges5 Bottom up KB press Strength/Skill Push press 5-5-5-5-5 70% WOD 7 Rounds for time: 8 Deadlifts8 Burpees over the bar8 Box jumps or step-ups 24/20 18 Minute time capRead more

Holiday schedule: no 10:30, 5:30 Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Pineapple pickers Strength/Skill Back squat 5-5-5-5-5 75% WOD 12 Minute AMRAP: 20 Double-unders10 Alternating DB snatch 50/355 C2B pull-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 DB front squats5 DB push press10 Ring rows WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 40 Calorie bike30 DB thrusters 50/3520 Burpee pull-upsRead more