Warm-Up 3 Sets: 20 Single Unders6 Dynamic Pigeons3 Inchworms Strength/Skill Strict Shoulder Press x 7 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 5 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 RepSingle Arm DB Row x 4 RepsStrict...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill 5 Sets: 2 Cleans + 4 Front Squats @ 70% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Step-Overs 24/20″ Rest 2 Minutes 3 Minute AMRAP: Row For Calories Score = Total Reps ___________________________________________________________ Sweat Class Warm up 3 Sets 10 skipping high knees10...Read More

Warm up 3 Sets: 6 Dynamic Scorpion10 Air Squats:20 Plank WOD Complete 5 Sets: :30 Hand Release Push-UpsRest :30:30 DB Thrusters 50/35Rest :30:30 Step-Ups 24/20Rest :30Read More

Warm-Up 3 Sets: 10 PVC OHS10 Pass-through Lunges10 Shoulder Taps Strength/Skill EMOM For 10 Minutes Hang Snatch + Snatch WOD 4 Minute AMRAP: 8 Toes-to-Bar10 Alternating Single Arm DB snatch 50/35 O = 70/5020 Air Squats Rest 2 Minutes 4 Minute AMRAP: 8 Toes-to-Bar10 Alternating Single Arm DB snatch20 Air Squats Score = Total Reps...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers Strength/Skill Deadlift 3-3-3-3-3 WOD Complete 5 Rounds for Time: 10 Hang Power Cleans 135/9520 Sit-Ups 9 Minute Time CapRead More

Warm-Up 3 Sets: 10 Halo Air Squats5 Halo Monster walks (5 left, 5 right)3 Inchworms5 Calorie Row Strength/Skill Every 90 Seconds For 9 Minutes (6 Sets): Back Squat x 3 Reps @75-80%HS Hold or Plank Hold x :15 – :30 WOD Every 90 Seconds For 9 Minutes (6 Sets): Row 12/10 Calories10 KBS 53 O...Read More

Warm-Up 3 Sets: 20 Single Unders6 Dynamic Pigeons3 Inchworms Strength/Skill Strict Shoulder Press x 7 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 5 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill 5 Sets: 3 Cleans + 3 Front Squats @ 65% of Clean 1RM WOD 3 Minute AMRAP: Man Makers 50/35 Rest 2 Minutes 3 Minute AMRAP: Row For Calories Score = Total Reps _____________________________________________________________ Sweat Class Warm up 2 Sets: :30 jog10 pineapple pickers:15 plank...Read More

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Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill Every Two Minutes for 10 Minutes: Deadlift x 5 Reps WOD Complete 2, 4 Minute AMRAPs: 5 Toes-to-Bar10 Burpees Rest 2 Minutes Between Each ______________________________________________________________________________ Sweat Workout Warm up 3 Sets: 20 jacks10 pineapple pickers3 inchworms5 air squats WOD Repeat twice 5 min. AMRAP1/2 man...Read More