Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the Rower Compare to: 9/5/2020Read more

Warm-Up 3 Sets: 20 Jumping Jacks10 Passthrough Lunges10 Shoulder Taps Strength/Skill Every Two Minutes For for 10 Minutes (5 Sets): Hang Snatch or Hang Power Snatch x 3 Reps WOD 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Rest 2 Minutes 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Score = Total Reps __________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog10 banded pulldowns5 push ups WOD EMOM for 20 min. ( 5 sets) Floor pressDB rowSingle unders/ jumping jacksToes-to-post Work effort for 30-40sec.Read more

Warm-Up 2 Sets: 20 Mountain ClimbersEmpty Barbell Row x 6 RepsEmpty Barbell Strict Shoulder Press x 6 Reps10 Pineapple Pickers Strength/Skill Complete 3 Sets: Barbell Row x 6 RepsSeated Dumbbell Press x 6 Reps WOD Complete 8, 1 Minute AMRAPs: 10 Kettle Bell Swings 53/3510 Reverse KB Goblet Lunges 53/35 Rest 1 Minute Between Sets, Start over each AMRAP Score = total repsRead more

Warm up 3 Sets: 10 Pineapple Pickers10 Slow Air Squats:20 Plank Hold Strength/Skill Every 2 Minutes For 12 Minutes (6 Sets): Back Squat x 5 Reps @60-65% WOD Every 2 Minutes For 12 Minutes (6 Sets): 5 Deadlifts 275/19010 Burpees ____________________________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog5 power jumps10 banded side steps WOD 15 Minute AMRAP 5 hang power clean to overhead20 toe taps to object5 burpees20 skiersRead more

Warm up 3 Sets: 20 Single Unders3 Inchworms:15 Tuck Hold Strength/Skill Push Jerk – From the Ground 3-3-3-3-3 WOD Complete 3, 3 Minute AMRAPs: 10 Push-Ups20 Double-Unders20 Sit-Ups Rest 1 Minute Between Each EffortRead more