Warm-up 3 Sets: :30 Jump rope or jog in place:30 Plank hold10 Knee hug to lunge5 Latteral bear crawl, each direction WOD Complete 4, 3 Minute AMRAP’s: Accumulate :30 Hollow Hold20 Air SquatsBurpees x Max Reps Rest 2 minutes between each set Score = Total # of Burpees Read more about hollow holds hereRead more

WOD Recovery Day. Sign-up for online Yoga Spend some time working on mobility, skills, and fundamentals Today’s mobility: Spend some time playing around with the couch stretch Today’s Skill/Fundamental: Spend some time becoming familiar, holding, and rocking in the hollow body position. Read more about how to practice at home HERE You can also complete our Saturday weightlifting and endurance workout which can be found at Beyond the Whiteboard (our code for a free account is NXNW736).Read more

Warm-Up 3 sets: Jumping Jacks x 25 RepsBarbell, Plate, or Backpack Row x 10 RepsPush-up Plank x :15Inchworms x 5 Reps WOD Complete 5 Rounds: Grasshoppers or Mountain Climbers x Max Reps(left+right=1 rep)Strict HSPU or Pike Push-ups or Seated DB Press x Max Reps -Rest as needed between each movement and each set to maximze reps.Read more

Sign-up for our online classes HERE Warm-Up 3 Sets: Mountain Climbers x :30Air Squats x 10 @22×1Hollow Hold x :15Superman Hold x :30 WOD EMOM for 21 Minutes (7 Sets): Station 1 – Burpees x 8 RepsStation 2 – Bear Hug Back Pack Squats x 12 RepsStation 3 – Back Pack Sit-Ups x 10 Reps Scaling and Equipment Modifications -Adjust your reps for each movement to allow 20-30 seconds of rest before moving on to the next movement.-If you don’t have a backpack, use DB’s, KB’s, Barbell, or other object and perform front squats.-Scale the back pack sit-ups with regular sit-up, or substitute any weighted object for backpack.Read more

Warm-Up 3 Sets: :30 Skipping High Knees10 Dynamic Pigeons:30 Shoulder Tapps (scale on knees)10 Pineapple Pickers Stretch/Mobility WOD Complete 3 Rounds for Time: 15 Toes-to-Bar or Anchored Leg Raises20 Deadlifts15 Hang Power Cleans Use any object for deadlifts and power cleansRead more