Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded OH tri extensions10 Banded shoulder external rotation10 DB floor press10 Mountain climbers WOD For time: 1,000 Meter row50 Air squats30 Burpees500 Meter row25 Air squats15 Burpees 16 Minute time cap Accessory 3 sets: 8-12 Supine strict pull-ups10-15 Deficit push-ups10 DB lateral raises Followed by… 2 sets: 20 Alternating cross body hammer curl @20X020 Alternating top down DB benchRead more

Warm-Up 2:00 bike, row, ski 2 Sets: :15 Double-under practice10 PVC pass throughs5 Kettlebell deadlifts Strength/Skill Clean EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD 5 Rounds for time: 7 Hang power snatch 95/657 Toes-to-bar21 Double-unders Hybrid Conditioning (5:30) 4 Rounds for max reps: 1 Minute Sled pull:30 Rest1 Minute Bike:30 Rest1 Minute Shuttle run:30 Rest1 Minute Row:30 Rest1 Minute Box step-overs:30 Rest1 Minute Ski:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB Seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 4 Bulgarian split squats/side10 Prone banded hamstring curls5 Single arm KB front squat/side WOD 15 Minute AMRAP: 250 Meter row/ski100 Meter single KB front rack carry 53/3510 V-ups100 Meter KB suitcase carry Hybrid Conditioning (10:30) 15 Minute AMRAP: Ski 250 Meters50′ Sled push50′ Burpee broad jump Rest 2 minutes 15 Minute AMRAP: Row 250 Meters20 DB walking lunges100′ Farmer carry20 Wall ballsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 5 STOH 115/7510 Deadlifts 115/7515 Box jumps or step-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 3-3-3-3-3 @21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/29/2025Read more