Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold5 Bottoms up KB press/side Strength/skill Push jerk 12 Minutes to build to a heavy single oor work on technique WOD Against a 20 minute clock, perform as many reps as possible of: 60 Sit-Ups10 Box Step Overs 24/2030 KBS 53/3510 Box Step Overs30 Push-Ups10 Box Step Overs30 KBS10 Box Step OversMax Calorie Row or Ski in the remaining time.Read more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats Strength/Skill Back squat 5 70%5 75%3 80%3 85%2 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups5 Burpees over the barRead more

WOD Teams of 2, one person working at a time for 20 Minutes: 50 Wall balls30 Partner med ball sit-ups400 Medicine ball RunRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 50-55%Set 2 – 3 reps @ 55-60%Set 3 – 2 reps @ 60-65%Set 4 – 2 reps @ 65-70%Set 5 – 1 rep @ 70-75%Set 6 – 1 rep @ 70-75% WOD 10 Minute AMRAP: 10 Push-up to DB pull through 50/3510 Single arm DB push press 50/3510 Burpees over DB -Split push press between armsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/skill Hang power snatch 5-5-5-5-5 Weight by feel WOD For time: 20 Cal bike30 Sit-ups20 Deadlifts 225/15530 Sit-ups20 Deadlifts30 Sit-ups20 Box jumps or step-ups 24/20″ Hybrid conditioning (5:30) 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