Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers Strength/Skill Complete 5 Sets: DB Row x 6 Reps Each ArmStrict Shoulder Press x 3 Reps WOD Complete 2, 4 Minute AMRAPs: 10 Push Press 95/655 Burpees15 Sit-ups Rest 2 Minutes In-between ______________________________________________________________ Sweat Class Warm-Up 3 Sets: Staionar Jog x :30Soulder Taps x :30Pineapple Pickers x :30Inchworms x :30 WOD 8 Minute AMRAP: 8 Goblet Reverse Lunges12 Bicycle Sit-ups8 Pull-ups/Pull Downs/Ring Rows Rest 2 Minutes 8 Minute AMRAP: 8 Goblet Squats20′ Bear Crawl8 DB RowsRead more

Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers WOD Complete the Following for Time: 400 Meter Run Then, 3 Rounds 10 DB Push Press 50/35 each hand10 Burpees 800 Meter RowRead more

Warm-Up 3 Sets: 20 Jumping Jacks10 Air Squats6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Strict Pull-Ups x 5-10 Reps*Dips x 5-10 Reps* *Add weight for an extra challenge WOD Complete the Following for Time: 21-15-9 Front Squats 95/65Defecit Push-Ups 45/35 lb Plates OR Push-Ups ________________________________________________________________ Sweat Class Warm-Up 3 Sets: 10 Pineapple Pickers10 Jumping Jacks3 Yogi Push-Ups5 Sit-Ups Workout 5 Rounds: :30 Work/:30 Rest DB Floor PressDB Sit-UpsDB RowsDB Push PressRead more

Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers WOD Every 4 Minutes for 20 Minutes (5 sets): 15 Calorie Row12 Alternating DB Snatch D=50/35; O=70/5014 Reverse Lunges(D) or Alternating Pistols (O)Read more

Warm-Up 3 Sets: 10 Pineapple Pickers10 Reverse Lunges:20 Plank Strength/Skill Deadlift 8-6-6-4-4-4 WOD Complete 4 Sets for Max Reps: :30 Seconds KBSRest :30 Seconds:30 Seconds BurpeesRest :30 Seconds:30 Seconds Sit-UpsRest :30 Seconds __________________________________________________________________________ Sweat Warm-Up 3 Sets: 5 Squats5 Lunges3 Inchworms10 Jumping Jacks Workout Complete two times… 5 Minute AMRAP: 20 Jumping Jacks10 Push-ups10 Air Squats Rest 2 Minutes 5 Minute AMRAP: 20 Mountain Climbers10 Lunges5 BurpeesRead more