Warm-Up 3 Sets: 20 Banded Pull-Aparts3 Inchworms5 Monster Walks WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats ___________________________________________________________________ OR ___________________________________________________________________ “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats3 Inchworms WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 10/8 Calorie Bike15 Wall Balls 20/1410 DB Push Press 50/35 Each HandRead more

Warm-Up 3 Sets: 5 Cal Bike or Row10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Snatch 3@70%3@75%3@80%2@85%2@85%3@75% Reset between reps as needed WOD 10 Minute AMRAP: 3 Toes-to-Bar6 Burpees12 Alternating PistolsRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Mountain Climbers Strength/Skill Back Squat 7 Sets: 4 Reps @ 80% WOD Complete 4 Sets For Max Reps: :30 DB Front Squats 50/35Rest :30:30 DB Hang Power CleansRest :30:30 Bike or Row for CaloriesRest :30Read more

Warm-Up 3 Sets: 100 Meter Jog20 Banded Pull-aparts10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Push Jerk 5-5-5-5 WOD 15 Minute AMRAP: 7 KBS 70/5314 Sit-Ups21 Double-UnersRead more