Warm-Up 3 Sets: 20 Jumping Jacks10 Passthrough Lunges10 Shoulder Taps Strength/Skill Every Two Minutes For for 10 Minutes (5 Sets): Hang Snatch or Hang Power Snatch x 3 Reps WOD 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Rest 2 Minutes 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Score = Total Reps __________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog10 banded pulldowns5 push ups WOD EMOM for 20 min. ( 5 sets) Floor pressDB rowSingle unders/ jumping jacksToes-to-post Work effort for 30-40sec.Read more

Warm-Up 2 Sets: 20 Mountain ClimbersEmpty Barbell Row x 6 RepsEmpty Barbell Strict Shoulder Press x 6 Reps10 Pineapple Pickers Strength/Skill Complete 3 Sets: Barbell Row x 6 RepsSeated Dumbbell Press x 6 Reps WOD Complete 8, 1 Minute AMRAPs: 10 Kettle Bell Swings 53/3510 Reverse KB Goblet Lunges 53/35 Rest 1 Minute Between Sets, Start over each AMRAP Score = total repsRead more

Warm up 3 Sets: 10 Pineapple Pickers10 Slow Air Squats:20 Plank Hold Strength/Skill Every 2 Minutes For 12 Minutes (6 Sets): Back Squat x 5 Reps @60-65% WOD Every 2 Minutes For 12 Minutes (6 Sets): 5 Deadlifts 275/19010 Burpees ____________________________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog5 power jumps10 banded side steps WOD 15 Minute AMRAP 5 hang power clean to overhead20 toe taps to object5 burpees20 skiersRead more

Warm up 3 Sets: 20 Single Unders3 Inchworms:15 Tuck Hold Strength/Skill Push Jerk – From the Ground 3-3-3-3-3 WOD Complete 3, 3 Minute AMRAPs: 10 Push-Ups20 Double-Unders20 Sit-Ups Rest 1 Minute Between Each EffortRead more

Warm-up 3 Sets: :20 Plank10 Pineapple Pickers5 Calorie Row Strength/Skill Complete 5 Sets: 2 Power Cleans + 2 Front Squats WOD Complete the Following For Max Calories: Row 1 MinuteRest 1 MinuteRow 2 MinutesRest 2 MinutesRow 3 MinutesRest 3 MinutesRow 4 Minutes _____________________________________________________________________________ Sweat Class Warm up 3 Sets::60 jog or jacks:15 plank:15 inchworms:30 Air Squats WOD :20 work :10 restFor 20 minutes Air squatsPush upsSit upsPull ups/ ring rows/ DB rowRead more