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

Warm-Up 1 Minute jog, jump rope, jumping jacks Then 3 Sets: 3 Inchworms:30 Push-up Plank Mobility WOD 20 Minute AMRAP: 100 Meter Farmers Carry15/10 Push-Ups15 Sit-Ups Farmers Cary Modifications: -Choose a heavy weight/distance that will take at least 1 minute. -Use heavy DB’s or KB’s, or two Barbells. -If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy. -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, heavily loaded barrow etc… -Limited space? Carry back and forth in a small space, for about 1 minute.Read more

Watch the video below and please consider taking a minute to tell Congress to assist small gyms in the next relief bill. You can quickly fill out the form here Sign-up for our online classes HERE Warm-Up 1 Minute jog, row, bike, jumps rope, jog in place Then, 3 Sets: 5 Single arm strict shoulder press, any object10 Sit-UpsLateral Panther Crawl x 5 steps in each direction Then, Mobility Strength/Skill EMOM for 10 Minutes Station 1 – :30 HS Hold or :30 Push-up Plank HoldStation 2 – Single Arm DB Row x 8 Reps each arm WOD Complete the Following for Time: 40 Ground-to-Overhead*Perform 5 Burpees every minute, starting at the 1:00 mark. Use any object available to you. Barbell, Log, Weighted Back Pack, DB’s, KB’s etc…Read more