Warm-Up 3 Sets: :20 Plank5 Bottoms-up KB Press, Each Arm:15 Hollow or Tuck Hold WOD 8 Minute AMRAP: 5/3 Strict Pull-Ups5 Burpees Rest 5 Minutes For Time: 400 Meter Farmer Carry 70/53 Score = AMRAP Reps, Carry TimeRead more

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 3-3-3-3-3 @80% WOD 10 Minute AMRAP: 10 KBS D = 53/35 O = 70/5315 Push-Ups20 Sit-Ups ______________________________________________________________________ Sweat Class Warm-up 3 Sets: :30 jog:15 plank hold10 pineapple pickers3 inchworms WOD 18 Minute AMRAP: 8 dips3 lunge, lunge, squat complex20 mountain climbers8 tuck ups/ V-ups Every 3 Minutes, Complete 5 thrusters/ 5 wall ballsRead more

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Jumping Jacks10 Power Jumps Strength/Skill Complete 5 Sets: 3 Hang Cleans + 3 Push Jerks WOD Complete the Following for Time: 3 Rounds 15 Push Press 95/6530 Air Squats Then,800 Meter RunRead more

Warm Up 3 Sets: 10 Calorie Row10 Sit-ups10 Pineapple Pickers WOD Complete the Following For Time: 50 Calorie Row21 Deadlifts 225/15510 Burpees Over the Bar50 Calorie Row15 Deadlifts 225/15510 Burpees Over the Bar50 Calorie Row9 Deadlifts 225/15510 Burpees Over the Bar 20 Minute Time Cap _________________________________________________________________________ Sweat Class Warm-Up3 Sets:20 Jacks3 Inchworms10 Pineapple Pickers WOD18 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: 20 Jumping jacks10 Sit-ups10 Pineapple Pickers WOD 10 Minute AMRAP: 5 Toes to Bar7 Burpees14 Air Squats Rest 5 Minutes 10 Minute AMRAP: 100 Meter Run20/15 Push-UpsRead more