Warm-Up 3 Sets: 5 Step-Ups10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: 2 Hang Snatch + 2 Snatch, Weight by feel WOD 12 Minute AMRAP: 15 Sit-Ups10 Single Arm DB Deadlift, Right Arm 50/355 Single Arm DB Hang Clean To Overhead, Right Arm10 Single Arm DB Deadlift, Left Arm5 Single Arm DB...Read More

Warm-Up 3 Sets: 125 Meter Row:20 Plank10 Pineapple Pickers10 Air Squats WOD Every 5 Minutes For 25 Minutes (5 Sets): 500 Meter Row10 KB Reverse Lunges 70/5310 KB Goblet Squats10 KBS Score = Slowest SetRead More

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 3-3-3-3-3 @ 75% WOD 15-12-9-6-3 Thrusters 95/65Burpees Over the Bar 10 Minute Time Cap __________________________________________________________________________________________ Sweat Class Warm up 3 Sets 10 skipping high knees10 banded bent over rows10 banded side steps 4 sets Min 1- DB rows 5-10 repsMin...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Sit-ups WOD 20 Minute AMRAP: 12 Single-arm Alternating DB Snatch 50/356 Burpees Over DB24 Air Squats200 Meter RunRead More

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms WOD Complete The Following For Time: 30 C2B Pull-Ups40 KBS 70/53400 Meter Single Arm Farmer Carry 70/53Row 1,000 Meters _____________________________________________________________ Sweat Class Warm-up 3 Sets: 100 meter jog10 banded good mornings:15 plank WOD 5 min. AMRAP8 deadlifts8 box jumps/ step-ups Rest 2 min. 5 min. AMRAP...Read More

Warm-Up 3 Sets: 10 Halo Mountain Climbers10 Halo Air Squats5 Halo Monster Walks Each Direction Strength/Skill Complete 5 Sets: Back Squat x 4 Reps @ 80%Single Arm DB Row x 6 Reps WOD 7 Minute AMRAP: 5 Deadlifts 275/1907 Box Jumps or Step-Ups 24/20 (no rebounding)Read More

Warm-Up 3 Sets: 5 Bottoms-Up KB Press:20 Plank10 Pineapple Pickers100 Meter Jog WOD Every 5 Minutes For 25 Minutes (5 Sets): 400 Meter Run10 Single Arm DB Push Jerks, Right Arm 50/3510 Single Arm DB Push Jerks, Left Arm20/15 Hand Release Push-Ups Score = Slowest Set ________________________________________________________________________________ Sweat class Warm-up 3 Sets 10 banded side-steps10...Read More

Warm-Up 3 Sets: 3 Inchworms10 Halo Squats100 Meter Jog Strength/Skill Complete 5 Sets: Hang Clean Above the Knee + Hang Clean Below the Knee + Clean + 2 Front Squats WOD Complete the Following For Time: 21-15-9 Front Squats 135/95Burpees Over the BarRead More

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 4-4-4-4-4 @ 70% WOD 9 Minute AMRAP: 10 KBS 53/35 or 70/5310 KB Reverse Goblet Lunges20 Sit-Ups Sweat Class Warm Up 3 Sets: 20 jumping jacks10 banded pull-aparts10 banded side steps Workout EMOM for 20 Minutes 100 m. Run/12 cal....Read More

Warm-Up 3 Sets: 125 Meter Run10 Air Squats3 Inchworms WOD 10 Minute AMRAP: 10 Pull-ups15 Push-ups20 Wall Balls 20/14 Rest 5 Minutes 10 Minute AMRAP: Run 200 MetersRow 250 Meters10 BurpeesRead More