Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers Strength/Skill Complete 5 Sets: DB Row x 8 Reps Each ArmStrict Shoulder Press x 5 Reps WOD Complete 3, 3 Minute AMRAPs: 250 Meter Row 30 Double-Unders Rest 2 Minute Between Each AMRAP Score = Total Reps; Row = 10 RepsRead More

Warm-Up 3 Sets: 5 Cal Row10 Mountain Climbers5 Power Jumps3 Inchworms Strength/Skill Complete 6 Sets: Clean x 2 Reps – Weight by feel WOD 8 Minute AMRAP: 5 Ground-to-Overhead 135/9520 Air Squats ______________________________________________________________________________ Sweat Warm up Jog :60 Then, 3 Sets: 10 pineapple pickers10 shoulder taps6 dynamic scorpions Workout 18 min AMRAP Every three minutes...Read More

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps6 Dynamic Scorpions WOD Complete 5 Rounds for Max Reps: :30 Row for Calories:30 Rest:30 DB Hang Power Cleans 50/35 Each Arm:30 Rest:30 Deficit Push-Ups or Push-Ups 50/35 DB’s:30 RestRead More

Warm up 3 Sets: 10 PVC Passthoughs10 Slow Air Squats3 Inchworms Strength/Skill EMOM for 10 Minutes: 2 High Hang Snatch + Hang Snatch WOD EMOM for 10 Minutes 6 Pull-Ups8 Wall Balls 20/14 ________________________________________________________ Sweat Class Warm up 3 Sets10 skipping high knees10 jumping jacks3 inchworms10 banded side steps Workout:30 work/:30 rest20 min. Multi directional...Read More

Warm up 3 Sets: 10 Pineapple Pickers10 Slow Air Squats:20 Plank Hold Strength/Skill Every 90 Seconds For 9 Minutes (6 Sets): Back Squat x 5 Reps @65-70% WOD Every 90 Seconds For 9 Minutes (6 Sets): 20 Kettle Bell Swings 53/3510 Box Jumps or Step-Ups 24/20 Score = Slowest setRead More

Warm-Up 3 Sets: 5 Cal Row10 Pineapple Pickers:20 Plank Strength/Skill Deadlift 10-8-8-6-6 Weight By Feel WOD Complete 3, 3Minute AMRAPs: 20 Lunges15 Sit-Ups10 Burpees Rest 2 Minutes between each Score = total reps _____________________________________________________________________ Sweat Warm up 2 Sets: :30 jog/row3 inchworms5 air squats20 jumping jacks WOD Repeat both AMRAPS 2x4min AMRAP5cal row/10 mountain climbers5...Read More

Warm-Up 3 Sets: 5 Cal Row5 Empty Bar Strict Press5 Empty Bar Row10 Air Squats Strength/Skill Complete 5 Sets: 2 Push Press + 2 Push Jerk Weight By Feel WOD EMOM For 12 Minutes, Complete: 1 DB Man Maker 50/354 DB Front Squats 50/35Read More

Warm-Up 3 Sets: 5 Cal Row20 Single Unders5 Power Jumps3 Inchworms Strength/Skill Complete 5 Sets: Clean x 3 Reps – Weight by feel WOD Row 4 Minutes for Max Calories Rest 2 Minutes Then, 4 Minute AMRAP 15 Hang Power Cleans 95/6530 Double-Unders Score = Total Reps Sweat Warm-up 3 Sets 10 air squats10 banded...Read More

Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the Rower Compare to: 9/5/2020Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Passthrough Lunges10 Shoulder Taps Strength/Skill Every Two Minutes For for 10 Minutes (5 Sets): Hang Snatch or Hang Power Snatch x 3 Reps WOD 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Rest 2 Minutes 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Score = Total Reps __________________________________________________________ Sweat...Read More