Warm-Up 3 Sets: :20 Plank5 Bottoms-up KB Press, Each Arm:15 Hollow or Tuck Hold WOD 8 Minute AMRAP: 5 Toes-to-Bar10 KBS 53/35 Rest 5 Minutes 8 Minute AMRAP: Row For CaloriesRead more

Warm-Up 3 Sets: 20 Single Unders10 Knee Hug to Lunge10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5@70%3@75%3@80%2@85%2@85%2@85% WOD 10 Minute AMRAP: 5 Deadlifts 275/19010 DB Reverse Lunges 50/3520 Double-Unders _____________________________________________________________________________ Sweat Class Sweat Class Warm up: 3 Sets: 5 air squat5 lunges5 inchworms20 jumping jacks WOD Complete Two Sets: 3 Minute AMRAP: 5 squat jumps5 burpees Rest 1 Minute 3 Minute AMRAP: 6 reverse lunge to press6 push up to side plank Rest 1 Minute 3 Miunute AMRAP: 20 double unders/ 20 jacks50’ bear crawlRead more

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Jumping Jacks10 Power Jumps Strength/Skill Complete 5 Sets: 2 Hang Cleans + 2 Push Jerks WOD Complete the Following for Time: 800 Meter Run, Then… 3 Rounds20 Sit-Ups25/20 Push-Ups35 Air SquatsRead more

Warm Up 3 Sets: 125 Meter Row10 Sit-ups10 Pineapple Pickers WOD Complete 4 Rounds the Following For Time: 500 Meter Row5 Man Makers 50/3510 Burpees 20 Minute Time Cap ___________________________________________________________ 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: 20 Jumping jacks10 Sit-ups5 Light DB Strict Press WOD Complete 5 Sets for Max Reps: :30 DB Push PressRest :30:30 Overhead Plate Sit-UpsRest :30:30 Row For CaloriesRead more