Warm-up 1 Minute Jog10 Knee hug to lunge10 Dynamic Pigeon10 Butterfly Sit-ups5 Inchworms Then, 3 Sets: 5 Knee to hip deadlift5 Bent over rows5 Hang Power Cleans5 Push Press or Push Jerk WOD Complete the Following for Time: 35-20-15 Sit-UpsHang to overheadDouble-unders or Jumping Jacks -Use DBs, barbell, weighted back pack, or any object for...Read More
Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Equipment Scaling & Modifications Read about modifying pull-ups at home HERE If you don’t have 100 meters to run, perform 20...Read More
Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead More
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.....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...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,...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
