Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 4-4-4-4-4 from the rack, weight by feel WOD 10 Minute AMRAP: 3 Deadlifts10 Toes-to-bar20 Double-unders Choose a deadlift weight that can be completed unbroken throughout the workout. Try to make a small increase from last week’s weight.Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 10 minutes for 30 minutes (3 sets) for times: 1,000 meter row or ski15 Burpee box step-overs 24/20″15 Pull-ups Scale reps/distance to achieve 2-3 minutes rest each round. Score = time for each roundRead more

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang3 Inchworms Strength/Skill Back squat 5 Sets: 2 reps @ 85% WOD For time: 50-40-30-20-10Air squats10-10-10-10-10Push press 95/65Read more

Strength/Skill 5 Sets: Snatch x 2 reps 85% WOD Teams of two, one person working at a time: 5 Minutes: Ski for calories Rest 1 minute 5 Minutes: Wall balls 20/14 Rest 1 minute 5 Minutes: Ground to overhead 135/95Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 7-7-7-7 weight by feel WOD 15 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 Burpees over the barRead more