Warm-Up 3 Sets: Row 125 Meters:30 Plank:20 Squat Hold WOD 8 Minute AMRAP: 5 Pull-Ups5 Wall Balls 20/14 Rest 4 Minutes 8 Minute AMRAP: Row 500 Meters20 Sit-UpsRead More

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 4-4-4-4-4 @75% WOD Complete 3 Rounds For Time: Run 400 Meters25 Air Squats20 Kettle Bell Swings 53/35 ____________________________________________________________________________ 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...Read More

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Jumping Jacks10 Power Jumps Strength/Skill Complete 5 Sets: Supine Barbell Row x 6 Reps @20X1Deficit Push-Ups or Push-Ups x 5-10 Reps @20X2Overhead Plate Sit-Ups x 10-15 Reps WOD “Grace” Complete the Following For Time: 30 Power Clean to Overhead 135/95 Compare to 8/17/2021Read More

Warm-Up 3 Sets: 5 Calorie Row10 Air Squats10 Step-Ups WOD Complete the Following For Time: 60 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3540 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3520 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/35 20 Minute Time Cap Compare to...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats WOD Complete 2 Rounds For Time: Run 400Row 50050 KBSRead More

Watch demo video, and read workout description & scaling options here Warm-Up 3 Sets: 20 Jumping Jacks10 PVC Passthrough Lunges10 Pineapple Pickers10 Sit-Ups WOD Workout “21.3” For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @70% WOD Complete the Following for Time(s): Row 500 Meters Rest 3 Minutes Row 500 Meters Rest 3 Minutes Row 500 MetersRead More

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers6 Dynamic Scorpions WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Push-Up/Row Complex x 2 (1 Rep = 2 Def Push-Ups + 2 Plank Rows) 50/35Minute 2: DB Deadlifts x 10Minute 3: Mountain Climbers or Grasshoppers x 20 Then, at 22:00 3 Rounds for Time: DB Push-Up/Row...Read More

Warm-Up 3 Sets: 20 Jumping Jacks5 Strict Shoulder Press, Empty Barbell10 PVC Pass Through Lunges Strength/Skill Complete 5 Sets: 2 Push Jerks – From the ground WOD Complete 4 Sets: :45 Push Press 115/75Rest :45:45 Front Rack Reverse Lunges 115/75Rest:45Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill Clean 13 Minutes to build to a heavy single or work on technique WOD 5 Minute AMRAP: 10 Burpees Over the Bar 135/9510 Hang Power Cleans Rest 3 Minutes 5 Minute AMRAP: 15 Calorie Row15 Sit-Ups _____________________________________________________________ Sweat Class Warm up Sets: 6...Read More