WOD Build your own 20 Minute EMOM: Minute 1 – Movement of your choiceMinute 2 – Movement of your choice -Choose two movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 PistolsMinute 2 – 30 Second HS HoldRead more

Warm-Up -10 Pineapple Pickers-10 Alternating Hand to toes-5 Single Arm DB Rows, each arm – use any Object -Elbow on Wall-Straddle Middle (Focus on keeping s straight back, only lean far enough forward to feel a stretch)-Straddle Left-Straddle Right WOD 8 Minute AMRAP 15 Ground-to Overhead20 Air Squats Rest 2 Minutes 8 Minute AMRAP: 15 Sit-Ups50′ Bear Crawl Equipment Scaling & Modifications Ground to Overhead -Use any object. Barbell, Weight Plate, DB, KB, Log, Weighted Back Pack, Sandbag etc… Bear Crawl -If you are limited in space, measure a small distance and repeat the crawl to complete 50′.Read more

You will be seeing some home workouts which call for pul-ups or rows. Read here on ways to do pull-ups and modify them at home Warm-Up Complete 4 Sets: 100 Meter jog or :30 Stationary Jog or Jump rope:15 Bear Crawl10 Sit-Ups Then, Roll out calves with roller or any objectQuad Stretch WOD Complete 7 Rounds for Time: 100 Meter Farmer Carry20 Mountain Climbers10 Lateral Burpees over any object 21 Minute Time Cap Equipment & Scaling Farmer Carry Choose a heavy weight/distance that will take at least :30-1 minute. -Use heavy DB’s or KB’s -If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy. Sand bags, weighted buckets, weighted bags, weighted luggage etc… -If you can’t find two heavy objects or two bags to fill, find one heavy odd object to carry, any way you can. Log, rock, tire,...Read more

Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallPigeonDown DogPigeon WOD Complete Five, 3-minute AMRAPS: 20 Double-Unders or 40 Single Unders4 Power Cleans 135/958 Push-Ups Rest 1 Minute Between Each Set Equipment Scaling Options No Jump Rope – 20 foot taps to an object or Jumping Jacks No Barbell – Use DB’s or KB’s, or a weighted back pack. No Weights – Replace with box jumps (If you don’t have a box try using steps on your stairs or other elevated objects) No Box – Replace with Power Jumps Push-Ups – Scale to a higher object to maintain proper technique and full range of motionRead more

Register for your online classes here Warm-Up 3 Sets: :15 Tuck Hold or Hollow Hold:15 Plank Hold:30 Wall Sit Then, Lunge StretchPigeonDown DogLunge StretchPigeon WOD 20 Minute AMRAP: 2 Wall Walks or Stationary Inchworms4 Burpees6 Sit-Ups8 Air SquatsRead more