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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...Read 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...Read 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...Read More

Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers WOD Complete the Following for Time: 400 Meter Run Then, 3 Rounds 10 DB Push Press 50/35 each hand10 Burpees 800 Meter RowRead More

Warm-Up 3 Sets: 20 Jumping Jacks10 Air Squats6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Strict Pull-Ups x 5-10 Reps*Dips x 5-10 Reps* *Add weight for an extra challenge WOD Complete the Following for Time: 21-15-9 Front Squats 95/65Defecit Push-Ups 45/35 lb Plates OR Push-Ups ________________________________________________________________ Sweat Class Warm-Up 3 Sets: 10 Pineapple Pickers10 Jumping Jacks3...Read More

Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers WOD Every 4 Minutes for 20 Minutes (5 sets): 15 Calorie Row12 Alternating DB Snatch D=50/35; O=70/5014 Reverse Lunges(D) or Alternating Pistols (O)Read More

Warm-Up 3 Sets: 10 Pineapple Pickers10 Reverse Lunges:20 Plank Strength/Skill Deadlift 8-6-6-4-4-4 WOD Complete 4 Sets for Max Reps: :30 Seconds KBSRest :30 Seconds:30 Seconds BurpeesRest :30 Seconds:30 Seconds Sit-UpsRest :30 Seconds __________________________________________________________________________ Sweat Warm-Up 3 Sets: 5 Squats5 Lunges3 Inchworms10 Jumping Jacks Workout Complete two times… 5 Minute AMRAP: 20 Jumping Jacks10 Push-ups10 Air...Read More