Warm-Up 2:00 bike, row, ski 3 Sets: :20 Paloff hold/side5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 3-3-3-3-3 80% WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 KBS 53/35:30 Rest1:00 Ski, calories:30 RestRead more

Warm-Up 4:00 bike, row, ski 3 sets: 100 Meter jog3 Inchworms10 Air squats20 Mountain climbers Strength/Skill High hang snatch 3-3-3-3-3 60% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 9/6/2025Read more

Warm-Up 4:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows20 Mountain climbers WOD Teams of two, alternate full rounds to complete 30 rounds for time: 3 Hang power cleans 135/953 Push jerks3 BurpeesRead more

Warm-Up 1:00 bike10 pineapple pikers20 walking lunges1:00 row:15 HS hold or plank:20 bar hang1:00 ski10 inchworms10 it-ups WOD “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next. Compare to 6/5/2024Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows20 Mountain climbers10 Dynamic scorpions Strength/Skill 3 sets, not for time: 10 Dips5-10 Strict supine pull-ups100 Meter farmer carry WOD EMOM for 16 Minutes (4 sets): Station 1|DB bench press x 10Station 2|Single arm DB row 8/armStation 3|Bar hang x max timeStation 4|HS hold x max timeRead more