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

Warm-Up 3 Sets: 20 Single Unders6 Dynamic Pigeons3 Inchworms Strength/Skill Strict Shoulder Press x 7 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 5 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 2 RepsSingle Arm DB Row x 4 Reps Try to increase weight each set for the shoulder press. WOD 8 Minute AMRAP: 75 Double-Unders Then, With the Remaining Time… 5 Single Arm DB OH Lunge, Right Arm 50/355 Single Arm DB OH Lunge, Left Arm5 Burpees Over DBRead more

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill 5 Sets: 3 Cleans + 3 Front Squats @ 65% of Clean 1RM WOD 3 Minute AMRAP: Man Makers 50/35 Rest 2 Minutes 3 Minute AMRAP: Row For Calories Score = Total Reps _____________________________________________________________ Sweat Class Warm up 2 Sets: :30 jog10 pineapple pickers:15 plank hold5 squats5 reverse lunges WOD Every 3 min. 20 double unders/40 jacks 9 min AMRAP 10 deadlifts5 lunge, lunge, squat complex5 push press 9min AMRAP 10 floor press10 sit ups10 mountain climbersRead more

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