Warm-Up 3 Sets: 5 Bottoms-Up KB Press:20 Plank10 Pineapple Pickers100 Meter Jog WOD Every 5 Minutes For 25 Minutes (5 Sets): 400 Meter Run10 Single Arm DB Push Jerks, Right Arm 50/3510 Single Arm DB Push Jerks, Left Arm20/15 Hand Release Push-Ups Score = Slowest Set ________________________________________________________________________________ Sweat class Warm-up 3 Sets 10 banded side-steps10 banded pull-aparts3 inchworms WOD 7 Minute AMRAP 7 KBS14 lunges7 pull-ups/ ring rows Rest 3 min. 7 Minute AMRAP 7 push-ups14 squats7 toes-to-post/ toes-to-barRead more

Warm-Up 3 Sets: 3 Inchworms10 Halo Squats100 Meter Jog Strength/Skill Complete 5 Sets: Hang Clean Above the Knee + Hang Clean Below the Knee + Clean + 2 Front Squats WOD Complete the Following For Time: 21-15-9 Front Squats 135/95Burpees Over the BarRead more

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 4-4-4-4-4 @ 70% WOD 9 Minute AMRAP: 10 KBS 53/35 or 70/5310 KB Reverse Goblet Lunges20 Sit-Ups Sweat Class Warm Up 3 Sets: 20 jumping jacks10 banded pull-aparts10 banded side steps Workout EMOM for 20 Minutes 100 m. Run/12 cal. Row/6 cal. Bike10 Floor press6 DB row each arm2 wall walks/ 4 inchworms Allow 25-30 seconds of rest. Reduce the reps if necessary.Read more

Warm-Up 3 Sets: 125 Meter Run10 Air Squats3 Inchworms WOD 10 Minute AMRAP: 10 Pull-ups15 Push-ups20 Wall Balls 20/14 Rest 5 Minutes 10 Minute AMRAP: Run 200 MetersRow 250 Meters10 BurpeesRead more

Warm-Up 3 Sets: 125 Meter Row10 Air Squats20 Jumping Jacks Strength/Skill Complete 5 Sets: Back Squat x 5 Reps @ 77%Seated DB Press or Strict HSPU x 5 Reps WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 7/10/2020 Sweat Class Warm-up 3 Sets: 2 Lunge, lunge squat complex3 inchworms10 jumping jacks WOD 5 Minute AMRAP: 10 KBS10 Wall balls Rest 2 Minutes 5 Minute AMRAP: 7 dips14 lungesRest 2min. Rest 2 Minutes 5 Minute AMRAP: 1-3 wall walks20 double unders/40 singles Rest 2 MinutesRead more