Reminder: Beginning This Week masks will be required during workouts in Washington State In-person (scroll below for online workout) Warm-Up Row 250 Meters, Then… 3 Sets: 3 Inchworms10 Reverse Lunges:30 Plank Strength/Skill 5 Sets: Deadlift x 7 RepsBox Jump x 4 Reps (Perform as singles, focus should be on explosiveness, landing with as staright of legs possilbe, and quietness) WOD 18 Minute EMOM (6 Sets): Single Arm DB Push Press x 5 Reps each arm 50/35Sit-Ups x 10 RepsAlternating Pistols or Reverse Lunges x 10 Reps ____________________________________________________________________ Online Warm-Up Run 200 Meters or 20 Jumping Jacks, Then… 3 Sets: 3 Inchworms10 Reverse Lunges:30 Plank Strength/Skill 5 Sets: Deadlift x 7 RepsBox Jump x 4 Reps or Power Jumps (Perform as singles, focus should be on explosiveness, landing with as staright of legs possilbe, and quietness) WOD 18 Minute EMOM (6 Sets): Single Arm DB Push Press x 5 Reps each...Read more

Reminder: Beginning Monday masks will be required during workouts in Washington State In-person (scroll below for online and sweat workouts) Warm-Up Row 250 Meters, Then… 2 Sets: 10 Pineapple Pickers5 Dynamic Scorpion3 Stationary Inchworms Strength/Skill 3 Sets: High Hang Power Clean + Hang Power Clean + Power Clean(Weight by Feel) Then, 5 Sets: Supine Barbell Row x 6 RepsDefecit Push-Ups or Push-Ups x 5-10 Reps WOD Every 3 Minutes for 15 Minutes (5 Sets): Row 250 Meters ______________________________________________________________________________ Online Warm-Up Row 250 Meters, Then… 2 Sets: 10 Pineapple Pickers5 Dynamic Scorpion3 Stationary Inchworms Strength/Skill 3 Sets: High Hang Power Clean + Hang Power Clean + Power Clean-If you don’t have a barbell, perform with any weighted object, and perform 10 Sit-Ups and 15 Air Squats between each set. Then, 5 Sets: Supine Barbell Row x 6 RepsDeficit Push-Ups or Push-Ups x 5-10 Reps WOD Every 3 Minutes for 15 Minutes...Read more

Warm-up 3 Sets: 10 Squats20 Jumping Jacks:30 Plank WOD 15 Minute AMRAP: 5 Burpees10 Sit-Ups20 Walking LungesRead more

Read everything you need to know about next week’s reopening Read about choosing the right mask as well as tips and tricks here Warm-Up :30 Tip toe walk:30 Heel Walk:30 Running high knees:30 Skipping high knees10 Shoulder taps3 Inchworms Then, 3 Sets: 10 KB Deadlifts5 Push-Ups3 Box Jumps or Step-ups WOD Complete 6 Rounds for Time: 5/3 Strict HSPU or Seated DB Press10 KB Swings7 Box Jumps or Step-ups Equipment scaling & modifications Use any object to complete your swings. Backpack, bucket, dumbbell etc.. If you can’t find an object for box jumps, complete tuck jumps.Read more

Read about next week’s reopening HERE Warm-Up 10 Knee Hug to twisting lunge:30 Tip toe walk:30 Heel Walk:30 Running high knees:30 Skipping high knees Then, 3 Sets: 6 Alternating Lunges6 Push single arm press each arm5 Pull-ups or rows WOD 12 Minute AMRAP: 8 Single Arm Overhead Walking Lunge, right arm8 Single Arm Overhead Walking Lunge, left arm12 Pull-Ups100 Meter Run Equipment, scaling, and modifications: Use any weighted object you can find for OH lunges. Substitute rows, or db rows for pull-ups. Read more about how to modify pull-ups at home HERE. If you don’t have safe space to run, jump rope, jog in place, or complete jumping jacks for 1 minute each round.Read more