Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @70% WOD Complete the Following for Time(s): Row 500 Meters Rest 3 Minutes Row 500 Meters Rest 3 Minutes Row 500 MetersRead more

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers6 Dynamic Scorpions WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Push-Up/Row Complex x 2 (1 Rep = 2 Def Push-Ups + 2 Plank Rows) 50/35Minute 2: DB Deadlifts x 10Minute 3: Mountain Climbers or Grasshoppers x 20 Then, at 22:00 3 Rounds for Time: DB Push-Up/Row Complex x 2 (1 Rep = 2 Def Push-Ups + 2 Plank Rows) 50/35DB Deadlifts x 10Mountain Climbers or Grasshoppers x 20Read more

Warm-Up 3 Sets: 20 Jumping Jacks5 Strict Shoulder Press, Empty Barbell10 PVC Pass Through Lunges Strength/Skill Complete 5 Sets: 2 Push Jerks – From the ground WOD Complete 4 Sets: :45 Push Press 115/75Rest :45:45 Front Rack Reverse Lunges 115/75Rest:45Read more

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill Clean 13 Minutes to build to a heavy single or work on technique WOD 5 Minute AMRAP: 10 Burpees Over the Bar 135/9510 Hang Power Cleans Rest 3 Minutes 5 Minute AMRAP: 15 Calorie Row15 Sit-Ups _____________________________________________________________ Sweat Class Warm up Sets: 6 knee hug to lunge:15 plank hold10 pineapple pickers WOD 5 Minute AMRAP10 floor press10 alternating lungesRest :90 5 Minute AMRAP10 DB row10 squatsRest :90 5 Minute AMRAP10 deadlifts20 mountain climbersRead more

Warm-Up Tabatta Row WOD 20 Minute AMRAP: 500 Meter Row25 Sit-Ups25/20 Push-UpsRead more