Warm-Up 3 Sets: 125 Meter Row10 Air Squats20 Jumping Jacks Strength/Skill Complete 5 Sets: Back Squat x 5 Reps @ 77%Seated DB Press or Strict HSPU x 5 Reps WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 7/10/2020 Sweat Class Warm-up 3 Sets: 2 Lunge, lunge squat complex3 inchworms10 jumping jacks WOD 5 Minute AMRAP: 10 KBS10 Wall balls Rest 2 Minutes 5 Minute AMRAP: 7 dips14 lungesRest 2min. Rest 2 Minutes 5 Minute AMRAP: 1-3 wall walks20 double unders/40 singles Rest 2 MinutesRead more

Warm-Up 3 Sets: 8 Dynamic Pigion10 Slow Air Squats10 PVC Passthrough Lunges Strength/Skill Complete 5 Sets: 2 High Hang Snatch + 2 Below Knee Hang Snatch WOD 10 Minute AMRAP: 8 Hang Power Snatch 95/6516 Air Squats8 Box Jumps or Setp-Ups 24/20 (No Rebounding)Read more

Warm-Up 3 Sets: 100 Meter Jog6 Dynamic Scorpions10 Pineapple Pickers6 Dynamic Pigeon WOD 20 Minute AMRAP: 800 Meter Run (20 reps)25/20 Hand Release Push-Ups20 Alternating Single-Arm DB Snatch 50/35400 Meter Run (10 reps)25/20 Hand Release Push-Ups20 Alternating Single-Arm DB Snatch200 Meter Run (5 reps)25/20 Hand Release Push-Ups20 Alternating Single-Arm DB Snatch Sweat Class Warm-up 2 Sets: 20 jumping jacks10 pineapple pickers10 banded pull aparts WOD5 rounds: :30 work/ :30 rest Row/bike/runDeadliftsSit-upsPull-ups/rowsRead more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms10 Halo Squats Strength/Skill Complete 5 Sets: Hang Clean + Clean + 2 Front Squats WOD Complete the Following For Time: 1,000 Meter Row30 Deadlifts 135/9530 Hang Power Cleans 135/9515 Deadlifts 135/9515 Hang Power Cleans 135/95Read more

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 5-5-5-5-5 @ 65% 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 DB Compare to: 2/16/2021 Sweat Class Warm-Up 3 Sets: :30 Jog:30 Plank:30 Slow Squats WOD 16 Minute AMRAP: 7 Step-ups/Box Jumps/Power Jumps7 Hand Release Push-ups/Elevated Push-ups7 Front Squats7 Sit-ups *Complete 10 mountain climbers every 2 MinutesRead more