Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:30 Jump rope10 Sit-ups Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for time: 10 Power snatch 75/5530 Double-unders10 DB pull throughs 50/35 Hybrid Conditioning (5:30) 30 minute AMRAP: 400 Meter Run or 500 Meter Row40 Air Squats200 Foot Farmer Carry 400 Meter Run or 500 Meter Row40 Bodyweight Walking Lunges100 Foot Plate Overhead Carry400 Meter Run or 500 Meter Row40 Jumping Lunges50 Foot Burpee Broad JumpRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Banded good mornings WOD Every 90 seconds for 27 Minutes (6 sets): Station 1 – Alternating top down DB bench x 24 Reps(12 per) 50/35Station 2 – 3 DeadliftsStation 3 – 1:00 Max calorie Ski Choose a DL weight you can complete unbroken the entire time. Score = cals, DL weight Hybrid Conditioning (10:30) 4 sets for times of: 20/15 Calorie Bike15 Down Ups20/15 Calorie BikeRest 2 minutes between sets.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single DB row/arm5 Single arm DB press/arm:15 Plnak or HS hold10 Mountain climbers Strength/skill 3 sets: 5 Strict HSPU or seated BB press7 Supine barbell row100 Meter Dball carry WOD 15 Minute AMRAP: 7 Thrusters 95/657 Burpees over the bar15 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 3-3-3-3-3 @20X1 WOD 12 Minute AMRAP: 3 KBS 70/533 Box jumps or step-ups 24/20″3 Pull-ups6 KBS6 Box jumps or step-ups6 Pull-ups9 KBS9 Box jumps or step-ups9 Pull-ups Increase each set by 3 reps until time expires.Read more

WOD Teams of two, 20 Minute AMRAP: 400 Meter run, ski or 500 row 7 Double DB Push press14 Sit-ups21 Squats -One partner runs/rows while the other completes as many reps of the other movements as possible. Alternate each time a partner returns from the run/row.Read more