WOD For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.Read more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @65% WOD Complete the Following for Time: Row 1,000 Meters Rest 4 Minutes Row 1,000 MetersRead more

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers10 PVC Pass-through Lunges6 Dynamic Scorpions Strength/Skill EMOM for 10 Minutes Minute 1 – Dips x 5-10 RepsMinute 2 – C2B Pull-Ups x 5-10 Reps OR Bar Muscle-Ups x 3-5 Reps WOD EMOM for 10 Minutes Minute 1 – Hang Power Snatch x 3 RepsMinute 2 – Grass Hoppers or Mountain Climbers x 20 Reps Sweat Class Warm up 3 Sets: 2- Multi directional lunges20 jumping jacks5 DB deadlifts WOD 24 min AMRAP: :30 work/ :30 rest DeadliftsLateral lungesPush PressMountain climbers/ grasshoppersRead more

Warm-Up 3 Sets: 20 Jumping Jacks5 Single Arm DB Deadlift, Each Arm5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: 2 Push Press + Push Jerk WOD Complete 4 Sets: :45 of Alternating DB snatch O = 70/50 D = 50/35Rest :45:45 Alternating PistolsRest:45Read more

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 5 Sets: 1 Cleans + 2 Front Squats @ 90% of Clean 1RM WOD 5 Minute AMRAP: 250 Meter Row10 Burpees Rest 3 Minutes 5 Minute AMRAP: 15 Sit-Ups15 Hand Release Push-Ups __________________________________________________________ Sweat Class Warm up 3 Sets 2 lunge, lunge , squat complex10 jumping jacks10 banded pull aparts WOD 8 min. AMRAP 5 push ups10 pull ups/ ring row/ DB row15 air squatsRest 2 min. 8 min. AMRAP 5 burpees10 lunges15 sit upsRead more