Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers WOD Every 4 Minutes for 20 Minutes (5 sets): 15 Calorie Row12 Alternating DB Snatch D=50/35; O=70/5014 Reverse Lunges(D) or Alternating Pistols (O)Read more

Warm-Up 3 Sets: 10 Pineapple Pickers10 Reverse Lunges:20 Plank Strength/Skill Deadlift 8-6-6-4-4-4 WOD Complete 4 Sets for Max Reps: :30 Seconds KBSRest :30 Seconds:30 Seconds BurpeesRest :30 Seconds:30 Seconds Sit-UpsRest :30 Seconds __________________________________________________________________________ Sweat Warm-Up 3 Sets: 5 Squats5 Lunges3 Inchworms10 Jumping Jacks Workout Complete two times… 5 Minute AMRAP: 20 Jumping Jacks10 Push-ups10 Air Squats Rest 2 Minutes 5 Minute AMRAP: 20 Mountain Climbers10 Lunges5 BurpeesRead more

Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers Strength/Skill Complete 5 Sets: DB Row x 8 Reps Each ArmStrict Shoulder Press x 5 Reps WOD Complete 3, 3 Minute AMRAPs: 250 Meter Row 30 Double-Unders Rest 2 Minute Between Each AMRAP Score = Total Reps; Row = 10 RepsRead more

Warm-Up 3 Sets: 5 Cal Row10 Mountain Climbers5 Power Jumps3 Inchworms Strength/Skill Complete 6 Sets: Clean x 2 Reps – Weight by feel WOD 8 Minute AMRAP: 5 Ground-to-Overhead 135/9520 Air Squats ______________________________________________________________________________ Sweat Warm up Jog :60 Then, 3 Sets: 10 pineapple pickers10 shoulder taps6 dynamic scorpions Workout 18 min AMRAP Every three minutes Complete 3 Inchworms 5 DB hang cleans5 deadlifts10 step ups10 pull downs/ ring rows/ pull upsRead more

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps6 Dynamic Scorpions WOD Complete 5 Rounds for Max Reps: :30 Row for Calories:30 Rest:30 DB Hang Power Cleans 50/35 Each Arm:30 Rest:30 Deficit Push-Ups or Push-Ups 50/35 DB’s:30 RestRead more