Warm-Up 3 Sets: 20 Single Unders10 Pineapple Pickers10 Goblet Squats100 Meter Jog Strength/Skill 8 Single Arm DB Row10 Back Squat8 Single Arm DB Row10 Back Squat8 Single Arm DB Row10 Back Squat Weight by feel WOD Complete 5 Rounds For Time: 3 Deadlifts 295/20521 Double-Unders21 Sit-Ups 12 Minute Time Cap ___________________________________________________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog10 lunges5 yogi push ups WOD EMOM for 20 min. 7-10 DB box step ups10 overhead DB sit ups10 floor press20 mountain climbersRead more

Warm-Up 3 Sets: 20 Jumping Jacks10 Reverse Lunges8 Reverse Snow Angels WOD Complete the Following for Time: 30 C2B Pull-Ups20 Box Jumps or Step-Ups 24/2030 Shoulder to Overhead 115/8020 Front Rack Lunges 115/80400 Meter Single Arm Farmers Carry 70/53 20 Minute Time CapRead more

Warm-Up 3 Sets: 10 PVC Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill EMOM For 10 Minutes: High Hang Snatch x 3 Reps 55% WOD “Ingrid” Complete the Following For Time: 10 Rounds 3 Snatches 135/953 Burpees Over the Bar Sweat Class WOD 5 Minute AMRAP 3 Man makers20 double unders/ 40 singles Rest 2 min. 5 Minute AMRAP 10 KBS10 air squats Rest 2min. 5 Minute AMRAP 10 push ups10 lunges Rest 2 min. Then, complete each movement consecutively, one time through.Read more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Pineapple Pickers WOD Complete 4, 5 Minute AMRAPS: 400 Meter Run20 Wall Balls 20/14KBS x Max Reps D = 53/35 O = 70/53 Rest 2 Minutes Between Each Score = Total # of KBSRead more

Warm-Up 3 Sets: 5 Calorie Row or Bike3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @70% WOD 15-12-9-6-3 Hang Power Clean 155/105BurpeesRow or Bike for Calories Sweat Class Warm-up 3 Sets:10 banded pulldowns10 banded good mornings10 jacks10 pineapple pickers WOD18 min. AMRAPEvery 3 min: 5 box jumps/power jumps 10 deadlifts10 ring rows/ pull-ups100 meter run/10 cal. Row10 DipsRead more