Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM EMOM for 21 Minutes (7 Sets): Minute 1: Deadlift x 5Minute 1: Burpees x 5-7Minute 1: Hollow Hold or Tuck Hold x :15 – :30 Sweat Class Warm up 3 Sets: :60 jog6 knee hug to lunge10 banded bow and arrow3 inchworms WOD 6 min. AMRAP 2x- multi directional lunges10 sit ups15 ring rows/ pulldowns/10 pull ups20 double unders/40 singles/20 jacks Rest 2min. Then repeat!Read more

Warm-Up 3 Sets: 20 Single Unders6 Dynamic Pigeons3 Inchworms Strength/Skill Strict Shoulder Press x 7 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 5 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 RepSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 RepSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 Rep Build to a 1RM shoulder press WOD 10 Minute AMRAP: 20 Double-Unders5 Single Arm DB Push Press, Right Arm 50/355 Single Arm DB Push Press, Left Arm 50/3520 Sit-UpsRead more

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill 5 Sets: 2 Cleans + 4 Front Squats @ 70% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Step-Overs 24/20″ Rest 2 Minutes 3 Minute AMRAP: Row For Calories Score = Total Reps ___________________________________________________________ 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 2- front squats 5-10 reps WOD 10 min. AMRAP 5 DB thrusters5 push ups5 DB step ups5 burpeesRead more

Warm up 3 Sets: 6 Dynamic Scorpion10 Air Squats:20 Plank WOD Complete 5 Sets: :30 Hand Release Push-UpsRest :30:30 DB Thrusters 50/35Rest :30:30 Step-Ups 24/20Rest :30Read more

Warm-Up 3 Sets: 10 PVC OHS10 Pass-through Lunges10 Shoulder Taps Strength/Skill EMOM For 10 Minutes Hang Snatch + Snatch WOD 4 Minute AMRAP: 8 Toes-to-Bar10 Alternating Single Arm DB snatch 50/35 O = 70/5020 Air Squats Rest 2 Minutes 4 Minute AMRAP: 8 Toes-to-Bar10 Alternating Single Arm DB snatch20 Air Squats Score = Total Reps _______________________________________________________________ Sweat Class Warm up 3 Sets: 20 jacks10 shoulder taps10 lunges WOD 6 Minute AMRAP 10 toes to post5 DB hang clean to push press15 air squats Rest 2 Minutes 6 Minute AMRAP 40 single unders/ 40 jacks20 mountain climbers10 push upsRead more