Warm-Up 2 Sets: :30 Minute Jump Rope or Jog:30 Slow Air Squats:30 Jumping Jacks:30 Dynamic Scorpion:30 Push-Up Plank or HS Hold:30 Mountain climbers:30 Bar or DB Rows WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead More

GENERAL WARM-UP⁣⁣⁣ ❖ 10 minutes⁣: 1:00 jumping jacks⁣⁣ Squat prep cycle + 10 pass-throughs⁣⁣ 1:00 jump taps⁣⁣ Squat prep cycle + 10 pass-throughs⁣⁣ 1:00 lateral line jumps ⁣⁣⁣⁣ SPECIFIC WARM-UP ❖ 3 rounds:⁣⁣ 6 deadlifts to the knees ⁣⁣ 6 full deadlifts⁣⁣ 3 left/3 right single-arm front squats⁣⁣ 3 left/3 right single-arm thrusters⁣⁣ 6 sit-ups⁣⁣...Read More

Warm-Up 3 Sets: 15 Jumping Jacks5 Slow Squats15 Mountain Climbers5 Slow Squats WOD 15 Minute AMRAP: 200 Meter Run5 Burpees15 Air SquatsRead More

Warm-Up 1 Minute Jog in place or out :30 and back10 Jumping Jacks10 Twisting Reverse Lunges10 Jumping Jacks10 Squat Jumps10 Jumping Jacks10 Pineapple Pickers10 Jumping Jacks1 Minute Jog in place or out :30 and back WOD Complete 5 Rounds for Time: 100 Meter Farmer Carry25 KBS Equipment Scaling/Modifications Farmers Carry If you lack space, mark...Read More

Looking for something good to eat? Check out this award winning chili recipe! Warm-Up 2 Sets: :30 Mountain ClimbersRest :10:30 Goblet SquatsRest :10:30 Skipping High KneesRest :10 Then, 2 Sets: 5 Front Squats5 Push Press5 Thrusters5 Power Jumps5 Hang Power Cleans Stretch/Mobilty WOD Against a 2 minute clock, complete 6 sets of the following: 10...Read More

Stuck working from home all day? Read here for a great way to break up your day with fitness! Warm-up :20 Tip Toe Walk:20 Running High Knees:20 Skipping High Knees Then, 2 Sets: 10 Dynamic Pigeons20′ Bear Crawl, Forwards20′ Bear Crawl, BackwardsLunge Matrix x 2 reps each leg shoulder/running mobility WOD “Nicole” 20 Minute AMRAP:...Read More

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...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...Read 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