Warm-Up Complete three sets: :30 Mountain climbers:30 Air Squats:30 Shoulder taps:30 Dynamic scorpion WOD EMOM for 20 Minutes: 8 Wall Balls or Squat Jumps8 Burpees The goal is to perform both movements each minute. If you are not getting at least 20 seconds rest each minute, subtract two reps of each movement until you are getting 20 seconds rest.Read more

Sign up for an online class here Warm-Up Complete three sets: :30 Single unders or jumping jacks:30 Pineapple pickers:30 Tuck hold WOD Complete 5 Rounds for time: 10 Deadlifts15 Tuck-ups or Sit-ups20 Double UndersRead more

Warm-Up :30 Jumping Jacks:30 Mountain Climbers:30 Sit-Ups Then, 3 Sets: Hand Release Push-up x 5-10 RepsReverse Lunge + Reverse Lunge + Squat x 10 RepsPVC or Broomstick Pass Through x 10 Reps WOD Complete 5 Rounds for Time: 100 Meter Farmers Carry10 Push Press20 Air SquatsRead more

Warm-Up :15 Jumping Jacks:15 Running High Knees:15 Skipping High Knees:15 Alternating Toe Touch:15 Crab Walk:15 Bear Crawl Stretch/mobility focusing on calves and shoulders WOD 18 Minute AMRAP: 8 Pull-Ups or Rows12 Tuck-UpsRun 200 Meters Equipment scaling/modifications Complete sit-ups if you struggle with tuck-ups. Substitute rows, or db rows for pull-ups. Read more about how to modify pull-ups at home HERE. If you don’t have safe space to run, jump rope, jog in place, or complete jumping jacks for 1 minute each round.Read more

Warm-up 2 Sets: :30 Jumping jacks:30 Pineapple pickers:30 Plank:30 Alternating toe touch Then, 3 Sets: Single Arm DB Deadlift x 6 reps each ArmSingle Arm DB Row x 6 reps each armSingle Arm DB Push Press x 6 reps each arm WOD Complete the Following for Time: 42 Alternating DB Snatch21 Burpees over DBs30 Alternating DB Snatch15 Burpees over DBs18 Alternating DB Snatch9 Burpees over DBs Equipment Scaling and Modifications If you don’t have a DB or KB, use any object you can find at home.Read more