Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill Clean 13 Minutes to build to a heavy single or work on technique WOD 5 Minute AMRAP: 10 Burpees Over the Bar 135/9510 Hang Power Cleans Rest 3 Minutes 5 Minute AMRAP: 15 Calorie Row15 Sit-Ups _____________________________________________________________ Sweat Class Warm up Sets: 6 knee hug to lunge:15 plank hold10 pineapple pickers WOD 5 Minute AMRAP10 floor press10 alternating lungesRest :90 5 Minute AMRAP10 DB row10 squatsRest :90 5 Minute AMRAP10 deadlifts20 mountain climbersRead more

Warm-Up Tabatta Row WOD 20 Minute AMRAP: 500 Meter Row25 Sit-Ups25/20 Push-UpsRead more

WOD For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.Read more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @65% WOD Complete the Following for Time: Row 1,000 Meters Rest 4 Minutes Row 1,000 MetersRead more

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers10 PVC Pass-through Lunges6 Dynamic Scorpions Strength/Skill EMOM for 10 Minutes Minute 1 – Dips x 5-10 RepsMinute 2 – C2B Pull-Ups x 5-10 Reps OR Bar Muscle-Ups x 3-5 Reps WOD EMOM for 10 Minutes Minute 1 – Hang Power Snatch x 3 RepsMinute 2 – Grass Hoppers or Mountain Climbers x 20 Reps Sweat Class Warm up 3 Sets: 2- Multi directional lunges20 jumping jacks5 DB deadlifts WOD 24 min AMRAP: :30 work/ :30 rest DeadliftsLateral lungesPush PressMountain climbers/ grasshoppersRead more