Warm-Up Complete 2 Sets: :30 Mountain Climbers:30 Dynamic Scorpion:30 Reverse Snow Angles:30 Air Squats:30 Pineapple Pickers:30 Power Jumps WOD 15 Minute AMRAP: 40 Calorie Row, Then, with the remaining time… 5 Power Cleans 155/1057 Front Squats 155/1055 Burpees Over the BarRead more

Warm-up 3 Sets: 10 Air squats:30 Plank10 Sit-ups WOD 15 Rounds for Time: 10 Calorie Row or Bike6 Wall Balls 20/144 Burpees 25 Minute Time CapRead more

Warm-up Complete 2 Sets: :30 Shoulder Taps:30 Pineapple Pickers:30 Mountain Climbers:30 Reverse Snow Angels Strength/Skill 5 Sets: Strict Pull-Ups x Max RepsRest as neededStrict HSPU or Hand Release Push-ups x Max RepsRest as needed WOD 7 Minute AMRAP: 5 Toes-to-Bar10 KBS 53/35Read more

Warm-up Complete 2 Sets: 10 Air Squats20 Jumping Jacks10 Dynamic Pigeon10 Stationary Skipping High Knees Strength/Skill Back Squat 5-5-5-5-5 @ 70-73% Push Jerk 3-3-3-3-3 – Weight by feel WOD Complete the following for time: Run 1 MileRead more

Warm-up Tabata row or bike Then, 3 sets: 3 Inchworms5 Single arm DB Shoulder press, each arm6 Single Arm DB Row, each arm WOD 18 Minute AMRAP: 6 DB Single Arm Suitcase Carry Reverse Lunges, Right Arm 50/3510 Single Arm Alternating DB Snatch 50/356 DB Single Arm Suitcase Carry Reverse Lunges, Left Arm12 Calorie Row or 10 Calorie BikeRead more