Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:30 Jumps rope10 Bottoms up KB press20 Mountain climbers Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD 8 Minute AMRAP: 20 Double-unders10 Push press 95/65Read more

Warm-Up 2:00 bike, row, ski 2 Sets: 10 Goblet squats:10 Goblet squat hold10 PVC pass through lunges:15 Plank or HS hold Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 3 Rounds for time: 500 Meter row or ski20 Alternating DB snatch 50/3520 Wall balls 20/14 Hybrid Conditioning (5:30) Two rounds for time: 400 Meter Run400 Meter Ski Erg or Row400 Meter Run20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)400 Meter Run30 Wall Ball Shots (14/10 lbs)400 Meter Run400 Meter Row or Ski Erg 40 Minute time capRead more

Warm-Up 2:00 bike, row, ski 2 Sets: 10 Walking lunges10 Single banded lat pull downs10 Sit-ups:15 Bae hang Strength/Skill 4 sets, not for time 5-10 D-ball over shoulder100 Meter Suitcase carry12 OH plate sit-ups WOD 10 Minute AMRAP: 2 Toes-to-bar2 Single DB box step-ups 20″ 50/354 Toes-to-bar4 Single DB box step-ups6 Toes-to-bar6 Single DB box step-ups Keep increasing each set by two reps until time expires Hybrid Conditioning (10:30) 25 Minute AMRAP: 500 Meter row 400 Meter runRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 800 Meter run then, 4 rounds 10 Burpees25 KBS 53/35 finish with… 800 Meter runRead more

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff hold50′ Monster walk:30 Jump rope:20 Bar hang Strenght/Skill Back squat 10-10-10 50-60% WOD For time: 100 Double-unders100 Air squats50 Sit-ups50 Push-ups30 Pull-ups25 Deadlifts 225/155Read more