Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Pineapple Pickers WOD Complete 4, 5 Minute AMRAPS: 400 Meter Run20 Wall Balls 20/14KBS x Max Reps D = 53/35 O = 70/53 Rest 2 Minutes Between Each Score = Total # of KBSRead more

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Warm-Up 3 Sets: 5 Calorie Row or Bike3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @70% WOD 15-12-9-6-3 Hang Power Clean 155/105BurpeesRow or Bike for Calories Sweat Class Warm-up 3 Sets:10 banded pulldowns10 banded good mornings10 jacks10 pineapple pickers WOD18 min. AMRAPEvery 3 min: 5 box jumps/power jumps 10 deadlifts10 ring rows/ pull-ups100 meter run/10 cal. Row10 DipsRead more

Warm-Up 100 Meter Run3 Inchworms10 Air Squats WOD 7 Minute AMRAP: 7 Pull-Ups7 Burpees Rest 3 Minutes Med Ball Hill Run 20/14 Score = Rounds + Reps, Run timeRead more

Warm-Up 5 Cal Row or Bike6 Dynamic Scorpions10 Pineapple Pickers WOD Complete the Following Fro Time: 30-25-20-15-10 Calorie Row or BikePush-UpsKBS 50/35 25 Minute Time Cap Sweat Class Warm-up 3X100 meter jog/ 125 meter row10 jacks10 banded pull aparts WOD 10 min. AMRAP 10 DB walking Lunges10 Pull-ups/ ring rows10 plank jacksEvery 2 min. Complete 3 burpees Rest 2 min.Then,For time: 50 singles or 25 double unders40 step ups30 mountain climbers20 push upsRead more