Warm-Up 3 Sets: 20 Single Unders10 Slow Air Squats10 Sit-Ups WOD EMOM for 21 Minutes (7 Sets): Minute 1 – OH Plate Sit-ups x 10 RepsMinute 2 – Burpees tp a plate x 8 RepsMinute 3 – Double-Unders x 30 RepsRead More

Warm-Up 3 Sets: 125 Meter Row10 Air Squats20 Jumping Jacks Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @ 75%Seated DB Press or Strict HSPU x 5 Reps WOD Complete the Following for Time: 1,000 Meter Row30 DB Box Steps-Overs 45/30 20″800 Meter Run Sweat Class Warm-up 3 Sets: 10 Jacks10 Pineapple Pickers10 Banded...Read More

Warm-Up 3 Sets: 20 Jumping Jacks:20 Plank Hold10 Passthrough Lunges10 Pineapple Pickers WOD 6 Minute AMRAP: 6 Pull-Ups12 Alternating Pistols OR Reverse Lunges Rest 3 Minutes 6 Minute AMRAP: 12 Hang Power Snatch 75/556 Burpees Over the Bar Rest 3 Minutes 6 Minute AMRAP: 15 Wall Balls 20/1430 GrasshoppersRead More

Warm-Up 3 Sets: 10 Mountain Climbers20 Jumping Jacks:20 Plank Hold WOD 20 Minute AMRAP: 8 DB Push-Up Complex* 50/3520 Butterfly Sit-Ups400 Meter Run *DB Push-up Complex:DB Defecit Push-Up + DB Push-up Plank Row Each Arm Sweat Class Warm-up 2 Sets: :30 Jog10 Banded pull-aparts10 Banded side steps3 Inchworms WOD 4 Minute AMRAP: 5 DB hang...Read More

Warm-Up 3 Sets: 5 Cal Row3 Inchworms10 Halo Squats Strength/Skill Front Squat 12 Minutes to Build to a Heavy Set of 7 From the Ground Compare to 3/16/2021 WOD Complete the Following for Time: 50-30-10 KBS 53/35Row for CaloriesRead More

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 5-5-5-5-5 @ 60% WOD 10 Minute AMRAP: 12 Single Arm DB Push Press, Right Arm 35/2012 Burpees12 Single Arm DB Push Press, Right Arm24 Air Squats Sweat Class Warm-up 3 Sets: :30 jog:30 skipping high knees10 pineapple pickers3 inchworms WOD...Read More

Warm-Up 3 Sets: 20 Single-Unders10 Slow Air Squats5 Halo Monster Walks each direction10 Mountain Climbers WOD Complete 6 Rounds For Time: 10 Wall Balls 20/145 DB Power Cleans 50/3520 Double-Unders5 DB Push Press 50/35 18 Minute Time CapRead More

Warm-Up 3 Sets: 5 Cal Row6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge WOD 20 Minute AMRAP: 7 Deadlift 225/15514 Calorie Row7 Defecit Push-ups 45/35 lb plate14 Sit-Ups Sweat Class Warm-up: 3 Sets: :30 Jog:15 PlankMulti- directional lunges WOD 4 Rounds Not For Time 8 DB lunges7 floor press7 DB rows 10 Minute AMRAP...Read More

Warm-Up 3 Sets: :20 Plank10 Pineapple Pickers:15 Tuck Hold WOD 8 Minute AMRAP: 5/3 Strict Supine Pull-Ups7/5 Dips Rest 5 Minutes For Time: 800 Meter Medicine Ball Run 20/14Read More

Warm-Up 3 Sets: 20 Single Unders10 Knee Hug to Lunge10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 6@70%5@75%3@80%2@85%2@85%2@85% WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 7/2/2020 Sweat Class Warm-up 3 Sets: 10 banded side steps10 banded...Read More