Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Reverse Lunges:20 Bar Hang WOD EMOM For 24 Minutes (8 Sets) Station 1 – Strict Pull-Ups x 5-7 RepsStation 1 – Overhead Plate Sit-Ups x 10 RepsStation 1 – Alternating Pistols x 8 RepsRead more

Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean Every 90 Seconds for 5 Sets: Clean x 2 Reps @ 80% WOD Complete the Following For Time: 50 Calorie Row50 BurpeesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-Ups10 Halo Mountain Climbers10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD 14 Minute AMRAP: 7 Box Jumps or Step-Ups 20/1414 Deadlifts 185/12521 Sit-UpsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 Reverse Lunges10 Ring Rows WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) -Use one rower per team. Time is based off the class clock, not the monitor.Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog:20 Bar Hang10 Pineapple Pickers20 Banded Pull Aparts Strength/Skill Push Press 12 Minutes to build to a heavy single or work on technique WOD Complete a 12 Minute AMRAP: 2 Wall Balls 20/142 KBS 53/352 C2B Pull-ups4 Wall Balls4 KBS4 C2B Pull-ups6 Wall Balls6 KBS6 C2B Pull-ups….. Keep increasing each set by 2 reps until the 12 minutes expireRead more