Warm-Up 3 Sets: 5 Barbell Front Squats5 Barbell Push Press20 Single Unders Strength/Skill Push Press 5 @65%4 @70%3 @75%2 @80%2 @80%2 @85% WOD 8 Minute AMRAP: 7 Thrusters 115/7514 Deadlifts21 Double-Unders Sweat class Warm-up 3 Sets: 10 step-ups10 pineapple pickers10 banded pull-aparts WOD 18 Minute AMRAP Every 3 minutes, complete 3 burpees 6 pull-ups/ ring...Read More

Warm-Up 3 Sets: 100 Meter Run10 Air Squats10 Sit-Ups WOD Complete 2 Rounds for Time: 50 Wall Balls 20/14800 Meter Run25 Med Ball Sit-Ups 20/14Read More

Warm-Up 3 Sets: 30 Single-unders6 Dynamic Pigeons6 Dynamic Scorpions WOD EMOM for 21 Minutes (7 Sets): Minute 1 – 6 Power Cleans 155/105Minute 2 – 20-40 Double-UndersMinute 3 – 10-15 Push-Ups Sweat class Warm-up 3 Sets: :30 jog:15 plank hold3 yogi push-ups10 pineapple pickers WOD 5 sets: Min. 1: floor press 5-10 repsMin. 2: run...Read More

Warm-Up 3 Sets: 10 Halo Mountain Climbers10 Halo Air Squats5 Halo Monster Walks Each Direction Strength/Skill Complete 3 Sets: Back Squat x 3 Reps @ 80%Single Arm DB Row x 6 Reps Then, Complete 2 Sets: Back Squat x 2 Reps @ 85%Single Arm DB Row x 4 Reps WOD Complete the Following For Time:...Read More

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