Warm-up 2 minute bike, row, ski then… 2 sets: 50′ Walking lunges50′ Bear crawl50′ Running high knee50′ Skipping high knee Strength/Skill 3 Sets: 6 Turkish get-ups5-10 Strict pull-ups3 High box jumps WOD For time: 2,000 Meter row or ski30 Hang power cleans 155/10530 Alternating pistolsRead More

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-undersRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every 2 Minutes for 30 minutes (5 sets): Station 1 – Deadlift x 7Station 2 – Run x 200 metersStation 3 – Bar hang x accumulate :30 -Choose a DL weight which is challenging but can be completed unbrokenRead More

Strength/Skill Back squat 10-10-10 WOD 15 Minute ARMRAP: 500 Meter row or ski20 Box step-ups 24/2010 BurpeesRead More

Strength/Skill 5 sets: Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two 15 Minute AMRAP: 400 Meter run5 Pull-ups10 Burpees20 Lunges One partner runs while the other completes as man reps of the movents as possible, then alternate.Read More

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows3 Inchworms Strength/Skill 5 sets: Snatch 3@70%3@75%2@80%1@85%3@70% WOD 4 sets: :30 DB hang squat clean 50/35:30 rest:30 Row, calories:30 rest:30 Hand release push-ups:30 restRead More

Warm-up 2:00 bike row ski 3 sets: :20 plank10 Pineapple pickers5 bottoms up KB press Strength/Skill 6 Turkish get-up or Turkish sit-up:30 HS hold3 High box jumps WOD 5 Rounds for time: 5 Deadlifts 275/19020 Sit-ups30 Double-undersRead More

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold:15 Bar hang:20 Plank or HS hold Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 8 Minute AMRAP: 10 Push press 95/6525 Air squatsRead More

Warm-up 2 minute bike, row, ski then… 2 sets: 10 Pineapple pickers:15 Bar hang:20 Plank or HS hold WOD Every 5 minutes, for 40 minutes (2 sets): Station 1 – 35/30 Calorie bikeStation 2 – 20 Burpeee pull-upsStation 3 – 800 Meter skiStation 4 – 100 Meter d-ball carry 70/53Read More

Warm-up 2 minute bike, row, ski then… 2 sets: 200 Meter jog10 Pineapple pickers10 Ring rows:20 Squat hold Strength/Skill Front squat 12 Minutes to build to a heavy single or work on technique WOD For time: 1,000 Meter row or ski50 KBS 53/35800 Meter runRead More