Warm-Up 3 Sets: 5 DB Sirct Press – Each Arm10 Pimeapple Pickers3 Inchworms WOD 18 Minute AMRAP: 500 Meter Row or 20 Calorie Bike20 Alternating DB Snacth 50/3510 BurpeesRead more

Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 4 Reps @ 22X1 WOD Complete the Following For Time: 75 Wall Balls 20/141 Mile RunRead more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass-through Lunges10 Halo Mountain Climbers8 Reverse Snow Angels Strength/Skill EMOM for 10 Minutes: High Hang Snatch x 3 Reps @ 55% 1RM WOD Complete 5 Rounds for Time: 5 Push Press 135/9510 Box Jumps 24/20Read more

Warm-Up 3 Sets: 5 Calorie Bike or Row10 Pineapple Pickers3 Inchworms6 Dynamic Pigeons WOD EMOM For 24 Minutes (8 Sets): 3 Deadlifts 315/22010 Calorie Bike or 12 Calorie Row15 Kettle Bell Swings 53/35 Scale reps to get at least 20 Seconds rest each interval.Read more

Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Toes-to-Bar x 10 RepsHS Hold or Plank Hold x 15-30 SecondsTuck Hold or Hollow Hold x 15-30 Secnids WOD Complete 4 Sets for Max Reps: :30 DB Burpee Box Step-Overs 45/25 20″Rest :30 Seconds:30 DB Man Makers 45/25Rest :30 Seconds:30 Air SquatsRest :30 SecondsRead more