Warm-up Complete 3 Sets: :30 Jog in place:15 HS or Plank hold10 Knee hug to lunge:30 Shoulder taps:30 Dynamic Scorpian WOD Complete 3 Rounds for Time: 12 Suitcase Lunges, Right Arm3 Wall Walks12 Suitcase Lunges, Left Arm3 Wall Walks Scaling and Equipment Modifications Use any weighted object for the lunges. DB, KB, back pack etc.. Substitute Inchworms for wall walks.Read more

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