Warm-Up 3 Sets: 5 Step-Ups10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: 2 Hang Snatch + 2 Snatch, Weight by feel WOD 12 Minute AMRAP: 15 Sit-Ups10 Single Arm DB Deadlift, Right Arm 50/355 Single Arm DB Hang Clean To Overhead, Right Arm10 Single Arm DB Deadlift, Left Arm5 Single Arm DB Hang Clean To Overhead, Left Arm10 Box Jumps or Step-Ups ___________________________________________________________________________________ Sweat class Warm-up 3 Sets: 10 jumping jacks10 banded good mornings10 alternating lateral lunges WOD 8 Minute AMRAP 8 deadlifts8 push-press8 sit-upsEvery 2 min. 10 jacks Rest 2:00 6 Minute AMRAP 6 box-jumps/ step-ups6 lunge, lunge, squat complex6 plank jacksRead more

Warm-Up 3 Sets: 125 Meter Row:20 Plank10 Pineapple Pickers10 Air Squats WOD Every 5 Minutes For 25 Minutes (5 Sets): 500 Meter Row10 KB Reverse Lunges 70/5310 KB Goblet Squats10 KBS Score = Slowest SetRead more

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 3-3-3-3-3 @ 75% WOD 15-12-9-6-3 Thrusters 95/65Burpees Over the Bar 10 Minute Time Cap __________________________________________________________________________________________ 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: 20 Jumping Jacks10 Pineapple Pickers10 Sit-ups WOD 20 Minute AMRAP: 12 Single-arm Alternating DB Snatch 50/356 Burpees Over DB24 Air Squats200 Meter RunRead more

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms WOD Complete The Following For Time: 30 C2B Pull-Ups40 KBS 70/53400 Meter Single Arm Farmer Carry 70/53Row 1,000 Meters _____________________________________________________________ Sweat Class Warm-up 3 Sets: 100 meter jog10 banded good mornings:15 plank WOD 5 min. AMRAP8 deadlifts8 box jumps/ step-ups Rest 2 min. 5 min. AMRAP 8 pulldowns/ pull-ups16 mountain climbers Rest 2 min. 5 min.AMRAP 200 meter run/250 meter row20 double unders/ 40 singlesRead more