Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 4-4-4-4-4 @ 70% WOD 9 Minute AMRAP: 10 KBS 53/35 or 70/5310 KB Reverse Goblet Lunges20 Sit-Ups Sweat Class Warm Up 3 Sets: 20 jumping jacks10 banded pull-aparts10 banded side steps Workout EMOM for 20 Minutes 100 m. Run/12 cal. Row/6 cal. Bike10 Floor press6 DB row each arm2 wall walks/ 4 inchworms Allow 25-30 seconds of rest. Reduce the reps if necessary.Read more

Warm-Up 3 Sets: 125 Meter Run10 Air Squats3 Inchworms WOD 10 Minute AMRAP: 10 Pull-ups15 Push-ups20 Wall Balls 20/14 Rest 5 Minutes 10 Minute AMRAP: Run 200 MetersRow 250 Meters10 BurpeesRead more

Warm-Up 3 Sets: 125 Meter Row10 Air Squats20 Jumping Jacks Strength/Skill Complete 5 Sets: Back Squat x 5 Reps @ 77%Seated DB Press or Strict HSPU x 5 Reps WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 7/10/2020 Sweat Class Warm-up 3 Sets: 2 Lunge, lunge squat complex3 inchworms10 jumping jacks WOD 5 Minute AMRAP: 10 KBS10 Wall balls Rest 2 Minutes 5 Minute AMRAP: 7 dips14 lungesRest 2min. Rest 2 Minutes 5 Minute AMRAP: 1-3 wall walks20 double unders/40 singles Rest 2 MinutesRead more

Warm-Up 3 Sets: 8 Dynamic Pigion10 Slow Air Squats10 PVC Passthrough Lunges Strength/Skill Complete 5 Sets: 2 High Hang Snatch + 2 Below Knee Hang Snatch WOD 10 Minute AMRAP: 8 Hang Power Snatch 95/6516 Air Squats8 Box Jumps or Setp-Ups 24/20 (No Rebounding)Read more

Warm-Up 3 Sets: 100 Meter Jog6 Dynamic Scorpions10 Pineapple Pickers6 Dynamic Pigeon WOD 20 Minute AMRAP: 800 Meter Run (20 reps)25/20 Hand Release Push-Ups20 Alternating Single-Arm DB Snatch 50/35400 Meter Run (10 reps)25/20 Hand Release Push-Ups20 Alternating Single-Arm DB Snatch200 Meter Run (5 reps)25/20 Hand Release Push-Ups20 Alternating Single-Arm DB Snatch Sweat Class Warm-up 2 Sets: 20 jumping jacks10 pineapple pickers10 banded pull aparts WOD5 rounds: :30 work/ :30 rest Row/bike/runDeadliftsSit-upsPull-ups/rowsRead more