Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 HS or plank hold3 Inchworms5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3-3 70% WOD For max reps: 6 sets::20 Bike for calories:10 rest 6 sets::20 Shuttle runs (25 ft):10 rest 6 sets::20 KB Russian swings 70/53:10 rest 6 sets::20 Wall walks:10 restRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 7 Sets: 3 reps @ 85% WOD 3 Rounds for time: 400 Meter run7 Hang power clean-to-OH 115/7510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Tuck or hollow hold:15 Superman hold WOD Teams of two, alternate movements for 22 minutes: 200 Meter run100 Meter D-ball carry 100/7020 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Mountain climbers10 Samson lunges10 Pineapple pickers10 Ring rows Strength/skill 3 Sets, not for time: :15-:30 KB horn grip goblet holdMax bar hang:15-:30 HS or plank hold WOD 3 Rounds for time: 500 Meter row or ski20 KBS 53/3510 Burpees10 KB reverse goblet lunge 53/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang10 Ring rows10 Pineapple pickers Strength/skill EMOM for 7 minutes: 2 Hang snatch + 1 snatch WOD 12 Minute AMRAP: 10 Ground-to-overhead 95/6510 Toes-to-bar10 Box jumps or step-ups Hybrid Conditioning (5:30) For time: 100 Calorie rowEvery 2:00 complete 10 Bench press(12:00 time cap) Rest 2:00 Then, 3 rounds: 25 Wall balls 14/1010 Calorie bike Then, 400 Meter suitcase carryRead more