Signup for our online classes Warm-up Complete 3 Sets: :30 Plank:30 Jumping Jacks:15 Inchworms:30 Dynamic Pigeon WOD “G.I. Jane” Complete the Following for Time: 100 Burpee Pull-Ups 22 Minute Time Cap Equipment scaling and modifications Scale pull-ups with jumping pull-ups or ring/towel rows. Find out how to create your own pull-up or row station HERE If you don’t have an area to perform pull-ups or rows, complete DB burpee to DB row. You can also use a weighted back pack.Read more

Warm-up :30 Jumping Jacks:30 Squats:30 Mountain Climbers:30 Dynamic Pigeon Then, Using your object for the workout, complete 3 Sets: Inchworms x 3 RepsFront/Goblet Squat x 6 RepsPush-ups x 10 Reps WOD Complete the Following for Time: 50 Sit-ups40 Jump Squats30 Hang Power Cleans40 Grass Hoppers or Mountain Climbers50 Double-unders or jumping JacksRead more

Warm-up :30 Jumping Jacks:30 Squats:30 Mountain Climbers:30 Dynamic Pigeon Then, Using your object for the workout, complete 3 Sets: Deadlifts x 7 RepsTwo armed rows x 6 RepsShoulder to Overhead x 5 Reps WOD Complete the Following for Time: 3-6-9-12-15 Ground to OverheadBurpees over an object Find a barbell, dumbbells, kettle bells, weighted backpack, plate, or any weighted object for ground to overhead.Read more

Warm-up 3 Sets: 10 Squats20 Jumping Jacks3 Inchworms WOD 18 Minute AMRAP: 400 Meter Run16 Push-Ups9 Pull-Ups Equipment scaling & modifications -If you don’t have space for a run, jog in place for :90 seconds, or perform 40 Jumping jacks, mountain climbers or 150 single unders. -Learn how to modify your pull-ups at home HERERead more

Warm-up 3 Sets: 10 Squats20 Jumping Jacks:30 Plank WOD 15 Minute AMRAP: 5 Burpees10 Sit-Ups20 Walking LungesRead more