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 off the longest stretch you can and complete carry back and forth to complete the distance. You can also carry in place for 1 Minute. Choose any two objects which are challenging to carry. Examples: Water Jugs, weighted buckets, weighted back packs, DBs, KBs, towels attached to heavy objects… KBS If you don’t have a kettle bell, perform DB swings, weighted backpack swings, water jug swings, small child swings…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 Thrusters15 Sit-UpsHang Power Clean x Max Reps Rest 2 Minutes between each setScore = # of HPC Equipment Scaling & Modifications Thrusters & Hang Power Clean Barbell, Dumbbells, KB’s, Weighted Back Pack, or any odd objectRead 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: 400 Meter RunPull-Ups x Max Reps Equipment modifications Scale today’s pull-ups with body rows or DB/random object rows. Click HERE for some ideas. Run scaling options: 20 cal bike500m row50 jumping Jacks or mountain climbers:90 jogging in place200 single undersRead 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 reps where you’re shortening the range of motion (chest to the ground to straight elbows), or your swaying your lower back.*Pro tip: It’s not a bad idea to break your push-ups early to avoid hitting a wall.*Scale by performing your push-ups on an elevated object.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 Jumping Back/Stepping Up⁣10 Jumping Back/Jumping Up⁣ ⁣⁣ WOD For time:100 double-unders21 burpees75 double-unders15 burpees50 double-unders9 burpees Time cap: 15 minutesRead more