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

Warm-Up EMOM for 12 Minutes (3 Sets) :30 Jump rope or jumping jacks:30 Push-up Plank5 Inchworms10 Dynamic scorpions WOD 15 Minute AMRAP: Run 200 Meters, row 25, bike 10 cals, 100 single unders, or 25 jumping jacks12 Alternating Pistols or Reverse Lunges10 Tuck-Ups or Sit-upsRead more

Warm-Up 1 Minute Jog in place or out :30 and back10 Jumping Jacks10 Knee Hug to Twisting Lunge10 Jumping Jacks10 Squat Jumps10 Jumping Jacks10 Pineapple Pickers10 Jumping Jacks1 Minute Jog in place or out :30 and back Mobility Then, with your weighted object… 5 Deadlifts5 Push Press5 Lateral jumps over object5 Burpees WOD EMOM for 18 Minutes (6 Sets): Station 1 – Hang Power Clean x 8Station 2 – Shoulder-to-Overhead x 8Station 2 – Burpees Over Bar/Object x 8 Equipment Modifications: Perform the movements with any of the following: Barbell, weighted backpack, dumbbells, kettle-bells, log, water jugs, etc….Read more

GENERAL WARMUP:⁣⁣:30sec run/ jog* in place between each exercise below ⁣10 Jumping Jacks ⁣10 Mountain Climbers⁣10 “Yogi PushUps”⁣10 Knee Hug to Lunge (alt legs) ⁣10 Good Mornings⁣*If you have space, you can also run/walk :15sec out, :15sec back⁣⁣SPECIFIC WARMUP: ⁣⁣5 slow & controlled Air Squats ⁣5 Air Squats (regular speed)⁣10 Push-Ups⁣5 DB Deadlift (right arm)⁣5 DB Deadlift (left arm) ⁣5 DB Hang Snatch (right)⁣5 DB Hang Snatch (left)⁣5 DB Snatch (right)⁣5 DB Snatch (left) ⁣ WOD 10-min. AMRAP: 10 squats9 dumbbell snatches, right arm10 push-ups9 dumbbell snatches, left arm 35 lb. 50 lb. If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion.Read more