Warm-up 2 minute bike, row, ski then… 3 sets: 50 Foot Monster Walk (left, right)10 Halo Squats10 Ring rows10 Pineapple pickers Strength/Skill Front Squat 5-5-5-5-5 @ 22X2 WOD Every 3 minutes for 12 minutes, complete: 10 Single Dumbbell Box Step Overs 20″15 V-Ups20 Alternating Dumbbell Snatches Score = slowest setScale to make sure you’re getting at least :30 rest each setRead more

WOD Teams of two, 20 minute AMRAP: 200 Meter Run:30 Handstand or plank hold6 Front squats9 Burpees -One partner completes the run while the other completes as many reps of the other three movements as possible. Switch after each run and pick up where the other left off.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Foot Waiter Carry (50 feet/arm)10 Goblet Hold Good Mornings10 Goblet Squats:10 Bar hang Strength/skill Clean EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD 10 Minute AMRAP: 10 Toes-to-bar12 DB Pull-throughs 50/3510 Box jumps or Step-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD EMOM for 15 Minutes (5 sets:) Minute 1|3-5 D-ball over shoulderMinute 2|10 DB walking lungesMinute 3|10 Push press Hybrid Conditioning (5:30) 30 Minute AMRAP: 500 Meter row100 Meter Dball carry 100/7020 Calorie bike100 Meter farmer carry 70/53400 Meter ski50′ DB walking lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups100 Meter jog100′ Pec walk Strength/skill 3 Sets, not for time Accumulate :15-:30 L-sit/L-hang10-12 DB Bench press10 Alternating pistols WOD 15 Minute AMRAP: 400 Meter run12 Deficit Push-ups24 Wall balls Hybrid Conditioning (10:30) 3 Rounds: 800 Meter run20 Wall balls10 BurpeesRest 1 minute after each roundRead more