Warm-Up 3 Sets: 125 Meter Row10 Air Squats20 Jumping Jacks Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @ 75%Seated DB Press or Strict HSPU x 5 Reps WOD Complete the Following for Time: 1,000 Meter Row30 DB Box Steps-Overs 45/30 20″800 Meter Run Sweat Class Warm-up 3 Sets: 10 Jacks10 Pineapple Pickers10 Banded Rows WOD EMOM for 20 Minutes: Min. 1: 7 deadliftsMin. 2: 7 dipsMin. 3: 7 burpeesMin. 4: 7 rowsRead more

Warm-Up 3 Sets: 20 Jumping Jacks:20 Plank Hold10 Passthrough Lunges10 Pineapple Pickers WOD 6 Minute AMRAP: 6 Pull-Ups12 Alternating Pistols OR Reverse Lunges Rest 3 Minutes 6 Minute AMRAP: 12 Hang Power Snatch 75/556 Burpees Over the Bar Rest 3 Minutes 6 Minute AMRAP: 15 Wall Balls 20/1430 GrasshoppersRead more

Warm-Up 3 Sets: 10 Mountain Climbers20 Jumping Jacks:20 Plank Hold WOD 20 Minute AMRAP: 8 DB Push-Up Complex* 50/3520 Butterfly Sit-Ups400 Meter Run *DB Push-up Complex:DB Defecit Push-Up + DB Push-up Plank Row Each Arm Sweat Class Warm-up 2 Sets: :30 Jog10 Banded pull-aparts10 Banded side steps3 Inchworms WOD 4 Minute AMRAP: 5 DB hang cleans10 lungesRest :90 4 Minute AMRAP: 5 DB push press10 Tuck-ups/sit-upsRest :90 4 Minute AMRAP: 6 plank rows12 skiersRest :90 Then, repeat the workout one time through!Read more

Warm-Up 3 Sets: 5 Cal Row3 Inchworms10 Halo Squats Strength/Skill Front Squat 12 Minutes to Build to a Heavy Set of 7 From the Ground Compare to 3/16/2021 WOD Complete the Following for Time: 50-30-10 KBS 53/35Row for CaloriesRead more

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 5-5-5-5-5 @ 60% WOD 10 Minute AMRAP: 12 Single Arm DB Push Press, Right Arm 35/2012 Burpees12 Single Arm DB Push Press, Right Arm24 Air Squats Sweat Class Warm-up 3 Sets: :30 jog:30 skipping high knees10 pineapple pickers3 inchworms WOD 18 Minute AMRAPEvery 3 min. :20 mountain climbers 7 wall balls7 KBS7 box jumps/step-ups100 meter run/10 cal rowRead more