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

Warm-Up 3 Sets: Push-up Plank x :15Inchworms x 3Tuck Hold x :15 WOD EMOM for 20 Minutes: Station 1 -Sit-Ups x 10-15 RepsStation 2 – Pull-Ups, Rows,or DB Row x 5-10 RepsRead more

Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallCouch Stretch https://www.youtube.com/embed/XbksBMlhRP0?feature=oembed Strength/skill Complete 4 Sets: Floor Press x 10-15 RepsAlternating Pistols or Reverse Lunges x 14 Reps WOD Complete 6 Rounds for Max Reps: :30 seconds of DeadliftsRest :30 seconds:30 seconds of Double-UndersRest :30 seconds Scaling and Equipment Modifications Floor Press: Use a barbell, DB’s, KB’s, weighted pack pack, log. Choose your rep amount depending on how heavy an object you can find. If you only have one DB or KB, perform single arm floor press and switch arms. Deadlifts: Use a barbell, DB’s, KB’s, weighted pack pack, log, or any odd object. Choose a weight you can move somewhat consistently for :30. Double-Unders: Scale with single jump rope. If you don’t have a rope, perform jumping jacks for :30Read more