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 Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Snatch x 3 Reps 70% WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your...Read More

Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 8 Sets: Back Squat x 3 Reps @ 70% WOD Complete 3 Rounds for Time: 25 Wall Balls 20/1425 KBS 70/53Read More

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 Jog10 Pineapple Pickers5 Bottoms Up KB Press, Each Arm4 Dynamic Pigeons WOD 20 Minute AMRAP: 3 Push Jerks 155/1056 C2BPull-Ups12 Deadlifts 155/10524 Air SquatsRead 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