Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges100 Meter jog:15 Plank or HS hold10 Halo squats Strength/skill High hang snatch @ 50-60% 3 reps EMOM for 8 minutes WOD 4 Rounds for time: 400 Meter run10 Front squats 135/95 Hybrid Functional Fitness Conditioning (6:30) 25 Minute AMRAP: 15 Calorie row10 DB pull-throughs10 Wall balls10 Shuttle runsRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill 3 sets, not for time: 6 Turkish get-up or Turkish sit-up100 Meter Dball carry10-15 Dips WOD 15 Minute AMRAP: 5 Strict HSPU10 KBS 75/5320 Double-unders Or… 15 Minute AMRAP: 5 Push press 115/7510 KBS 53/3520 Double-undersRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold20 Banded pull-aparts Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 3 Rounds for time: 15 Hang power cleans 115/7515 Burpees over the bar Hybrid Functional Fitness Conditioning class For time: 1 Mile run 60-40-20 Walking lungesSit-ups 2,000 Meter rowRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 5-5-5-5 80% WOD For time: 21-15-9 Pull-upsBox jumps or step-ups 24/20Alternating DB snatch 50/35Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 DB floor press10 Ring rows:15 Bar hang Strength/Skill Bench press 5-5-5-5-5 Single arm DB row 8-8-8-8-8 Alternate movements WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Toes-to-bar:30 Rest:30 Bike, calories:30 RestRead more