Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill Every Two Minutes for 10 Minutes: Deadlift x 5 Reps WOD Complete 2, 4 Minute AMRAPs: 5 Toes-to-Bar10 Burpees Rest 2 Minutes Between Each ______________________________________________________________________________ Sweat Workout Warm up 3 Sets: 20 jacks10 pineapple pickers3 inchworms5 air squats WOD Repeat twice 5 min. AMRAP1/2 man maker50’ farmer carry 5min AMRAP5 thrusters10 push upsRead more

Warm-Up 3 Sets: 10 PVC OHS10 PVC Pass-through Lunges3 Inchworms5 Power Jumps Strength/Skill Every 90 Seconds For 9 Minutes (6 Sets): Back Squat x 4 Reps @70-75% WOD Every 90 Seconds For 9 Minutes (6 Sets): Power Snatch or Snatch x 3 RepsBox Jumps OR Step-ups x 6 RepsRead more

Warm-Up 3 Sets: 250 Meter Row10 Reverse Lunges10 Pineapple Pickers:20 Plank WOD EMOM for 21 Minutes (7 Sets): Minute 1 – KBS x 10 Reps D = 53/35 O = 70/53Minute 2 – KB Goblet Reverse Lunge x 10 RepsMinute 3 – Defecit Push-ups x 10 Reps 45/35 lb Plates ________________________________________________________________________ Sweat Workout Warm-Up 3 Sets: 20 Jacks3 Inchworms10 Pineapple Pickers WOD 18 Minute AMRAP: 5 DB Push Press Right Arm5 DB Push Press Left Arm5 Burpees5 Box Jumps/ Power Jumps5 Cal Bike or Row or 20 Toe TapsRead more

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps10 Air Squats Strength/Skill Clean or Power Clean Spend 12 Minutes building to a heavy single or working on technique WOD Complete 3 Sets for Max Reps: :30 Row for CaloriesRest :30:30 Hang Power Clean 135/95Rest :30:30 Front Squats 135/95Rest :30Read more

Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers Strength/Skill Complete 5 Sets: DB Row x 6 Reps Each ArmStrict Shoulder Press x 3 Reps WOD Complete 2, 4 Minute AMRAPs: 10 Push Press 95/655 Burpees15 Sit-ups Rest 2 Minutes In-between ______________________________________________________________ Sweat Class Warm-Up 3 Sets: Staionar Jog x :30Soulder Taps x :30Pineapple Pickers x :30Inchworms x :30 WOD 8 Minute AMRAP: 8 Goblet Reverse Lunges12 Bicycle Sit-ups8 Pull-ups/Pull Downs/Ring Rows Rest 2 Minutes 8 Minute AMRAP: 8 Goblet Squats20′ Bear Crawl8 DB RowsRead more