Warm-Up 3 Sets: :20 Plank5 Bottoms-up KB Press, Each Arm:15 Hollow or Tuck Hold WOD 8 Minute AMRAP: 5/3 Strict Pull-Ups5 Burpees Rest 5 Minutes For Time: 400 Meter Farmer Carry 70/53 Score = AMRAP Reps, Carry TimeRead More

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 3-3-3-3-3 @80% WOD 10 Minute AMRAP: 10 KBS D = 53/35 O = 70/5315 Push-Ups20 Sit-Ups ______________________________________________________________________ Sweat Class Warm-up 3 Sets: :30 jog:15 plank hold10 pineapple pickers3 inchworms WOD 18 Minute AMRAP: 8 dips3 lunge, lunge,...Read More

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Jumping Jacks10 Power Jumps Strength/Skill Complete 5 Sets: 3 Hang Cleans + 3 Push Jerks WOD Complete the Following for Time: 3 Rounds 15 Push Press 95/6530 Air Squats Then,800 Meter RunRead More

Warm Up 3 Sets: 10 Calorie Row10 Sit-ups10 Pineapple Pickers WOD Complete the Following For Time: 50 Calorie Row21 Deadlifts 225/15510 Burpees Over the Bar50 Calorie Row15 Deadlifts 225/15510 Burpees Over the Bar50 Calorie Row9 Deadlifts 225/15510 Burpees Over the Bar 20 Minute Time Cap _________________________________________________________________________ Sweat Class Warm-Up3 Sets:20 Jacks3 Inchworms10 Pineapple Pickers WOD18...Read More

Warm Up 3 Sets: 20 Jumping jacks10 Sit-ups10 Pineapple Pickers WOD 10 Minute AMRAP: 5 Toes to Bar7 Burpees14 Air Squats Rest 5 Minutes 10 Minute AMRAP: 100 Meter Run20/15 Push-UpsRead More

Warm-Up 3 Sets: 20 Single Unders10 Passthrough Lunges3 Inchworms Strength/Skill EMOM For 10 Minutes: High Hang Snatch x 3 Reps WOD 7 Minute AMRAP: 14 Double-Unders7 Hang DB Snatch, Right Arm 50/357 Hang DB Snatch, Left Arm ____________________________________________________________ Sweat Class Warm Up 3 Sets: 20 jumping jacks10 banded pull-aparts10 banded side steps Workout EMOM for...Read More

Warm-Up 3 Sets: Row 125 Meters:30 Plank:20 Squat Hold WOD 8 Minute AMRAP: 5 Pull-Ups5 Wall Balls 20/14 Rest 4 Minutes 8 Minute AMRAP: Row 500 Meters20 Sit-UpsRead More

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 4-4-4-4-4 @75% WOD Complete 3 Rounds For Time: Run 400 Meters25 Air Squats20 Kettle Bell Swings 53/35 ____________________________________________________________________________ Sweat Class Warm-Up 3 Sets: :30 Jog:30 Plank:30 Slow Squats WOD 16 Minute AMRAP: 7 Step-ups/Box Jumps/Power Jumps7 Hand...Read More

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Jumping Jacks10 Power Jumps Strength/Skill Complete 5 Sets: Supine Barbell Row x 6 Reps @20X1Deficit Push-Ups or Push-Ups x 5-10 Reps @20X2Overhead Plate Sit-Ups x 10-15 Reps WOD “Grace” Complete the Following For Time: 30 Power Clean to Overhead 135/95 Compare to 8/17/2021Read More

Warm-Up 3 Sets: 5 Calorie Row10 Air Squats10 Step-Ups WOD Complete the Following For Time: 60 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3540 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3520 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/35 20 Minute Time Cap Compare to...Read More