Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 10 Minute AMRAP: 1 Power Clean 155/105lbs2 Box Jump Over 24/20″ jump up, step down/3 Toes to Bar2 Power Cleans4 Box Jump Overs6 Toes to Bar3 Power Cleans6 Box Jump Overs9 Toes to Bar Keep adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until time expires. Hybrid Functional Fitness Conditioning Every 10 minutes for 30 minutes: 400 Meter run12 Box Jumps800 Meter Ski12 DB Walking lungesRead more

WOD Teams of two, Complete the following for time: 1,000 Meter Row80 Wall balls800 Meter run (together)200′ Burpee broad jumps (split 50′)400 Meter run (together)1,000 Meter skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges50′ Skipping high knees50′ Running high knees50′ Halo monster walk, right50′ Halo monster walk, left Strength/skill High hang clean @ 50-60% 3 reps EMOM for 8 minutes WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 1/24/2025 Hybrid Functional Fitness Conditioning (10:30) 5 Rounds: 2 Minute farmer carry1 Minute rest Then, 10 Rounds: 200 Meter run1 Minute restRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges100 Meter jog:15 Plank or HS hold10 Halo squats Strength/skill High hang snatch @ 50-60% 3 reps EMOM for 8 minutes WOD 4 Rounds for time: 400 Meter run10 Front squats 135/95 Hybrid Functional Fitness Conditioning (6:30) 25 Minute AMRAP: 15 Calorie row10 DB pull-throughs10 Wall balls10 Shuttle runsRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill 3 sets, not for time: 6 Turkish get-up or Turkish sit-up100 Meter Dball carry10-15 Dips WOD 15 Minute AMRAP: 5 Strict HSPU10 KBS 75/5320 Double-unders Or… 15 Minute AMRAP: 5 Push press 115/7510 KBS 53/3520 Double-undersRead more