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 banded bent over rows10 banded side steps 4 sets Min 1- DB rows 5-10 repsMin 2- front squats 5-10 reps WOD 10 min. AMRAP 5 DB thrusters5 push ups5 DB step ups5 burpeesRead 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 _______________________________________________________________ Sweat Class Warm up 3 Sets: 20 jacks10 shoulder taps10 lunges WOD 6 Minute AMRAP 10 toes to post5 DB hang clean to push press15 air squats Rest 2 Minutes 6 Minute AMRAP 40 single unders/ 40 jacks20 mountain climbers10 push upsRead 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 = 70/53 D = 53/35 _______________________________________________________ Sweat Class Warm up 3 Sets: 10 banded bow and arrow10 banded side steps10 pineapple pickers WOD :30 work/:30 rest20 Minutes for max reps KBSPlank jacksStep upsRing rows/ pull downs / pull upsRead more