Warm-Up 3 Sets: 125 Meter Row6 Dynamic Pigeons20 Mountain Climbers Strength/Skill Complete 5 Sets: DB Row x 8 Reps Each ArmStrict Shoulder Press x 5 Reps WOD Complete 3, 3 Minute AMRAPs: 250 Meter Row 30 Double-Unders Rest 2 Minute Between Each AMRAP Score = Total Reps; Row = 10 RepsRead more

Warm-Up 3 Sets: 5 Cal Row10 Mountain Climbers5 Power Jumps3 Inchworms Strength/Skill Complete 6 Sets: Clean x 2 Reps – Weight by feel WOD 8 Minute AMRAP: 5 Ground-to-Overhead 135/9520 Air Squats ______________________________________________________________________________ Sweat Warm up Jog :60 Then, 3 Sets: 10 pineapple pickers10 shoulder taps6 dynamic scorpions Workout 18 min AMRAP Every three minutes Complete 3 Inchworms 5 DB hang cleans5 deadlifts10 step ups10 pull downs/ ring rows/ pull upsRead more

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps6 Dynamic Scorpions WOD Complete 5 Rounds for Max Reps: :30 Row for Calories:30 Rest:30 DB Hang Power Cleans 50/35 Each Arm:30 Rest:30 Deficit Push-Ups or Push-Ups 50/35 DB’s:30 RestRead more

Warm up 3 Sets: 10 PVC Passthoughs10 Slow Air Squats3 Inchworms Strength/Skill EMOM for 10 Minutes: 2 High Hang Snatch + Hang Snatch WOD EMOM for 10 Minutes 6 Pull-Ups8 Wall Balls 20/14 ________________________________________________________ Sweat Class Warm up 3 Sets10 skipping high knees10 jumping jacks3 inchworms10 banded side steps Workout:30 work/:30 rest20 min. Multi directional lungesPlank jacks/ plank tap outsDB step upsToes-to-postRead more

Warm up 3 Sets: 10 Pineapple Pickers10 Slow Air Squats:20 Plank Hold Strength/Skill Every 90 Seconds For 9 Minutes (6 Sets): Back Squat x 5 Reps @65-70% WOD Every 90 Seconds For 9 Minutes (6 Sets): 20 Kettle Bell Swings 53/3510 Box Jumps or Step-Ups 24/20 Score = Slowest setRead more