WOD Teams of two, alternate full rounds to complete a 20 minute AMRAP: 4 Shoulder-to-overhead 155/1058 Calorie bike or ski16 Air squatsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Walking lunges3 Inchworms10 Pineapple pickers:15 HS or Plank hold Strength/Skill Clean EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 6 Minute AMRAP: 3 Wall walks100 Meter farmer carry 70/53 Rest 2 minutes 6 Minute AMRAP: Burpee box step-overs 20″Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill Snatch EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 4 Sets for max reps: :30 Wall balls:30 Rest:30 T2B:30 Rest:30 Double DB clean to push jerk 50/35:30 Rest Hybrid Conditioning 10 Minute AMRAP: 400 Meter run50′ Sled push Rest 2 minutes 10 Minute AMRAP: 500 Meter ski20 Wall balls 20/14 Rest 2 minutes 10 Minute AMRAP: 20 Calorie bike20 Plate-to-overheadRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:30 plank hold10 Sit-ups Strength/Skill 4 sets, not for time: :15 – :30 Hollow rock or tuck rockMax HS hold100 Meter front rack kettle bell carry WOD 5 rounds for time: Row or ski 500 meters15 bench press 135/95 16 minute time cap Hybrid conditioning (10:30) “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.Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter run10 Sampson lunges5 Bottoms up KB press10 Single arm banded pull downs Strength/Skill Push press 4-4-4-4 80% WOD 14 Minute AMRAP: 200 Meter run12 Hang power cleans 115/7512 BurpeesRead more