Warm-Up 3 Sets: 5 Calorie Ski3 Inchworms6 Step-Ups:15 Plank or HS Hold WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Ski x 30 Seconds for Max CaloriesMinute 2 – Burpee Box Jump or Step-Overs x 5 RepsMinute 3 – DB Lunges x 8 Reps 50/35 each handRead more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms5 Bottoms-up KB Press:15 Plank or HS Hold Strength/Skill Complete 3 Sets: D-Ball Carry x 100 MetersToes-to-Bar x 8-10 RepsStrict HSPU x 5-10 or Unsupported Seated Strict Press x 5 WOD Complete 3 Rounds For Time: 400 Meter Run10 Ground-to-Overhead 135/9520 Air Squats 15 Minute Time CapRead more

Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 5 Pull-Ups10 KBS 70/5315 Sit-upsRead more

Warm-Up 3 Sets: 10 Cal Row10 Air Squats10 Sit-Ups10 Ring Rows WOD Teams of two, one person working at a time, Complete the following for time: 8 Rope Climbs or Rope Pulls from the ground80 Calorie Row40 Burpees Over the Rower30 Partner Med Ball Sit-ups 20/14100 Wall Balls 20/1470 Calorie Row30 Burpees Over the Rower20 Partner Med Ball Sit-upsRead more

Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Throughs5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes High Hang Snatch x 3 Reps @ 50-65% WOD Complete the following for time: 50/45 Calorie Bike100 Meter D-Ball Carry 100/7050 Alternating DB Snatches 50/35Read more