Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold10 Samson lunges5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 85% WOD 12 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 V-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 DB Shoulder press Strength/skill Front Squat 5-5-5-5-5 @ 22X1 WOD Fran For time: 21-15-9:Thrusters 95/65Pull-ups Compare to: 8/19/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges5 Bottoms up KB press/side:15 Plank or HS hold WOD Teams of two, alternate full rounds for 22 minutes: 5 Cal bike10 Push press 75/5515 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Up downs10 Air squats10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter KB suitcase carry 70/535 DB Burpees 50/355 DB Hang power cleans5 DB Fronts squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang:15 Jump rope10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 2 Snatches @ 80% WOD For time: 30 Calorie bike Then, 3 Rounds: 50 Double-unders15 Toe-to-bar Hybrid Conditioning (5:30) “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