Warm-Up 3 Sets: 5 Calorie Row10 Air Squats10 Step-Ups WOD Complete the Following For Time: 60 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3540 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3520 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/35 20 Minute Time Cap Compare to 7/15/2021 __________________________________________________________________ Sweat Class Warm-Up 3 Sets: :30 Jog5 Power jumps3 Inchworms5 Light Deadlifts WOD 5 Rounds, :30 on :30 off Lunges/Step-UpsPlankDeadliftsHang CleanPush PressRead more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats WOD Complete 2 Rounds For Time: Run 400Row 50050 KBSRead more

Watch demo video, and read workout description & scaling options here Warm-Up 3 Sets: 20 Jumping Jacks10 PVC Passthrough Lunges10 Pineapple Pickers10 Sit-Ups WOD Workout “21.3” For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters 15 minute time cap Then, Immediately Followed By Workout “21.4” Complete the following complex for max load: 1 deadlift1 clean1 hang clean1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 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 @70% WOD Complete the Following for Time(s): Row 500 Meters Rest 3 Minutes Row 500 Meters Rest 3 Minutes Row 500 MetersRead more

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers6 Dynamic Scorpions WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Push-Up/Row Complex x 2 (1 Rep = 2 Def Push-Ups + 2 Plank Rows) 50/35Minute 2: DB Deadlifts x 10Minute 3: Mountain Climbers or Grasshoppers x 20 Then, at 22:00 3 Rounds for Time: DB Push-Up/Row Complex x 2 (1 Rep = 2 Def Push-Ups + 2 Plank Rows) 50/35DB Deadlifts x 10Mountain Climbers or Grasshoppers x 20Read more