Warm-up 2 minute bike, row, ski then… 3 sets: 20 Banded pull aparts10 PVC pass through lunges:20 Bar hang 10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 75% WOD Every 4 minutes for 20 minutes (5 sets): 8 Toes-to-bar8 Front squats 115/758 Burpees over the bar score = slowest setRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 Sampson lunges10 Dynamic scorpions10 Banded triceps extensions Strength/Skill 4 Sets: 100 Meter Dball carry x 100 metersDips x 5-10 reps WOD Four rounds for time: 400 Meter run25/20 Push-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD 12 Minute ARMAP: 40 Sit-ups20 Deadlifts 185/13515 Step-ups or box jumps 24/20″Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5 80% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 11/25/2025Read more

WOD Teams of two, one person working at a time, 21 Minute AMRAP: 60 Calorie row or ski60 DB Floor press 50/3560 DB Pull throughs60 KBS 53/35:60 Bar hangRead more