Warm-up Preform 3 Sets of the following: :20 of Shoulder taps(scale on elevated object, box, couch etc…)Rest :10:20 of Sit-upsRest :10:20 of Air SquatsRest :10:20 of ScorpionsRest :10 Stretch/Mobility WOD Complete the Following for Time: 100 Push-Ups* *Complete 15 Air Squats each time you have to stop, pause, or your push-ups get ugly. Avoid forcing reps where you’re shortening the range of motion (chest to the ground to straight elbows), or your swaying your lower back.*Pro tip: It’s not a bad idea to break your push-ups early to avoid hitting a wall.*Scale by performing your push-ups on an elevated object.Read more

Warm-Up GENERAL WARM-UP:⁣⁣ Work for 20 seconds, rest for 10 seconds, alternating between each movement, 2 sets: Hop in Place ⁣Push-Ups⁣Air Squats⁣Squat Thrusts⁣⁣ ⁣⁣SPECIFIC WARMUP:⁣ Double Under “Penguin Drill” ⁣⁣ :30sec Jump w/ Single Hand-taps (without rope)⁣:30sec Jump w/ Double Hand-taps (without rope)⁣1min Single/Double Under Practice or Jumping Jacks⁣ ⁣Burpee Warmup⁣ 10 Stepping Back/Stepping Up⁣10 Jumping Back/Stepping Up⁣10 Jumping Back/Jumping Up⁣ ⁣⁣ WOD For time:100 double-unders21 burpees75 double-unders15 burpees50 double-unders9 burpees Time cap: 15 minutesRead more

Warm-Up 15 Jumping Jacks:20 Tuck Hold10 Knee Hug to Lunge:20 Push-Up Plank Hold or HS Hold10 Power Jumps:20 Squat Hold10 Dynamic Pigeon WOD 12 Minute AMRAP: 10 Reverse Lunges10 Push-ups or 5 Strict HSPU10 Goblet SquatsRead more

Warm-Up 2 Sets: 20 Mountain Climbers10 Pineapple Pickers10 Yogi Push-Ups Stretch WOD 20 Minute AMRAP: 5 Burpees15 Sit-Ups10 Deadlifts Equipment Scaling Deadlifts: Use barbell, Db’s, Kb’s, Back pack or any wiehted object. For an extra challenge, find an odd object (rock, log etc..).Read more

Warm-Up 2 Sets: 1 Minute run, row, bike, jog in place:15 Tuck Hold:30 Superman Hold:30 Push-Up Plank Hold WOD 6 Minute AMRAP: 10 Front Squats10 Pull-Ups, ring rows, towel rows, or DB Rows Rest 2 Minutes 6 Minute AMRAP: 25′ Bear Crawl or :15 Stationary Bear25′ Broad JumpRead more