Warm-Up 3 Sets: 10 Reverse Lunges20 Single-Unders5 Yogi Push-Ups Strength/Skill 5 Sets, Not For Time: HS Hold x :15-:30 (scale with Plank) OR Freestanding x 5 AttemptsSupine Barbell Row x 6 RepsTuck Hold or Hollow Hold x :15-:30 WOD 10 Minute AMRAP: 30 Double-Unders10 KB Goblet Lunges 70/5320 Sit-Ups10 KB Swings 70/53 __________________________________________________________________ Sweat Class Warm up 3 Sets: 20 jumping jacks3 yogi push ups6 alternating lunges WOD 21 min. AMRAPEvery 3 min. Complete 20 jumping Jacks 5 Push- ups10 DB lunges5 calBike/8 row/ run 100m10 Wall balls/ DB thrustersRead more

Warm-Up 3 Sets: 5 Cal Row or Bike5 Single Arm DB Deadlift5 Single Arm DB Push Press10 Pineapple Pickers WOD Complete 4, 4 Minute AMRAPS: 20/17 Calorie Row or Bike14 Alternating DB Snatch D = 50/35 O = 70/50Burpees x Max Reps Rest 2 Minutes Between Each Score = Total # of BurpeesRead more

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @75% WOD Complete 4 Rounds of the Following For Time: 4 Power Cleans 175/11516 Air Aquats200 Meter Run ________________________________________________________ Sweat Class Warm up 3X 100 meter jog5 power jumps3 inchworms WOD 10 min. AMRAP 10 squats5 DB hang clean to push press right arm10 pull ups/ ring rows5 DB hang clean to push press left arm Rest 2 min.Then,3 rounds of: Row 12cal/bike 9cal/ run 100 meters10 sit upsRead more

Warm up 3 Sets: :30 Row or Bike:20 Bar Hang5 Dynamic Pigeons WOD 20 Minute AMRAP: 5 Toes-to-Bar or Toes-to-Rings5 Burpees12 Row or 10 Cal BikeRead more

Warm-Up 3 Sets: 20 Single Unders10 Pineapple Pickers10 Goblet Squats100 Meter Jog Strength/Skill 8 Single Arm DB Row10 Back Squat8 Single Arm DB Row10 Back Squat8 Single Arm DB Row10 Back Squat Weight by feel WOD Complete 5 Rounds For Time: 3 Deadlifts 295/20521 Double-Unders21 Sit-Ups 12 Minute Time Cap ___________________________________________________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog10 lunges5 yogi push ups WOD EMOM for 20 min. 7-10 DB box step ups10 overhead DB sit ups10 floor press20 mountain climbersRead more