Warm-Up 3 Sets: 20 Single-Unders5 Yogi Push-Ups5 Botoms-up KB Press Strength/Skill 5 Sets, Not For Time: Strict HSPU x 3-5 Reps (scale with seated barbell press x 5)Single Arm DB Row x 6 Reps Each ArmTuck Hold or Hollow Hold x :15-:30 WOD Row 1,000 Meters or Bike 50 Calories100 Double-Unders50 Burpees ______________________________________________________________ Sweat Class...Read More
Warm-Up 3 Sets: 100 Meter Jog3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @80% WOD 12 Minute AMRAP: 10 Hang Power Clean 135/9510 Burpees400 Meter Run 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...Read More
Warm-Up 3 Sets: :30 Plank Hold10 Lunges100 Meter Jog WOD 20 Minute AMARAP: 5 Burpees10 Alternaitng Pistols (Scale with Reverse Lunges)5 Strict HSPU (Scale with 2 Wall Walks)10 V-Ups (scale with tuck-ups or situps)Read More
Warm-Up 3 Sets: 20 Jumping jacks:15 Squat hold3 Inchworms5 Burpees Strength/Skill Complete 4 sets of: 100 Meter Farmer CarryHigh Box Jumps x 3 Reps (perform as singles, no rebounding) WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Sweat Class Warm up 3X 10 banded side steps10 banded squats3 inchworms...Read More
Warm-Up 3 Sets: 100 Meter Jog10 jumping Jacks5 Yogi Push-Ups Strength/Skill 5 Sets: 3 Push Press + 3 Push Jerk WOD Complete 2 Sets for Max Reps: 2:00 of Man Makers 50/35Rest 1 Minute2:00 of Pull-UpsRest 1 Minute2:00 of Hand Release Push-UpsRest 1 MinuteRead More
Warm-Up 3 Sets: 10 Reverse Lunges20 Single-Unders5 Yogi Push-Ups Strength/Skill 5 Sets, Not For Time: HS Hold x :15-:30 (scale with Plank) OR Freestanding x 5 AttemptsSupine Barbell Row x 6 RepsTuck Hold or Hollow Hold x :15-:30 WOD 10 Minute AMRAP: 30 Double-Unders10 KB Goblet Lunges 70/5320 Sit-Ups10 KB Swings 70/53 __________________________________________________________________ Sweat Class...Read More
Warm-Up 3 Sets: 5 Cal Row or Bike5 Single Arm DB Deadlift5 Single Arm DB Push Press10 Pineapple Pickers WOD Complete 4, 4 Minute AMRAPS: 20/17 Calorie Row or Bike14 Alternating DB Snatch D = 50/35 O = 70/50Burpees x Max Reps Rest 2 Minutes Between Each Score = Total # of BurpeesRead More
Warm-Up 3 Sets: 100 Meter Jog3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @75% WOD Complete 4 Rounds of the Following For Time: 4 Power Cleans 175/11516 Air Aquats200 Meter Run ________________________________________________________ Sweat Class Warm up 3X 100 meter jog5 power jumps3 inchworms WOD 10 min. AMRAP 10 squats5 DB hang...Read More
Warm up 3 Sets: :30 Row or Bike:20 Bar Hang5 Dynamic Pigeons WOD 20 Minute AMRAP: 5 Toes-to-Bar or Toes-to-Rings5 Burpees12 Row or 10 Cal BikeRead More
