Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk:15 Bar hang10 Pineapple pickers Strength/skill Back squat 4-4-4-4 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/4/2024Read more

WOD Teams of two, alternate movements for 20 minutes: 3 Power cleans 155/1055 Pull-ups100 Meter run5 Burpees10 DB pull throughs 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:30 jump rope Strength/skill Deadlift 9-7-5-3 @20X1 WOD 3 rounds for time: 10 Power snatch 75/5520 Wall balls40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Walking lunges:15 HS or plank hold Strength/Skill 10 Mintues to work on gymnastics skills of your choice Examples: :30 HS hold5 Pull-ups10 Pistols or 10 Ring rows10 Squats10 Sit-ups WOD 20 Minute ARMRAP: 15 KBS 53/3515 Sit-ups15 KB goblet step-ups 20″ Hybrid Conditioning (5:30) 2 Rounds for time: 500 Meter row400 Meter run20 Calorie bike400 Meter run400 Meter skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 6 reps @ 70%5 reps @ 75%4 reps @ 80%2 reps @ 85%2 reps @ 90% Perform 5 DB rows/arm in between sets WOD 15 Minute AMRAP: 500 Meter row or 400 meter ski15 Push-ups10 Toes-to-bar Hybrid Conditioning (10:30) For time: 800 Meter run 30-20-10 Sit-upsWalking lunges 800 Meter run 200 Meter farmer carry 800 Meter runRead more