Warm-up 1 Minute Jog10 Knee hug to lunge10 Dynamic Pigeon10 Butterfly Sit-ups5 Inchworms Then, 3 Sets: 5 Knee to hip deadlift5 Bent over rows5 Hang Power Cleans5 Push Press or Push Jerk WOD Complete the Following for Time: 35-20-15 Sit-UpsHang to overheadDouble-unders or Jumping Jacks -Use DBs, barbell, weighted back pack, or any object for your ground to overhead.Read more

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Equipment Scaling & Modifications Read about modifying pull-ups at home HERE If you don’t have 100 meters to run, perform 20 jumping jacks or mountain climbers.Read more

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD 15 Minute AMRAP: 200 Meter Run20 Squats10 Push-UpsRead more

Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead more

Warm-up Complete 3 Sets: :30 Jog in place:15 HS or Plank hold10 Knee hug to lunge:30 Shoulder taps:30 Dynamic Scorpian WOD Complete 3 Rounds for Time: 12 Suitcase Lunges, Right Arm3 Wall Walks12 Suitcase Lunges, Left Arm3 Wall Walks Scaling and Equipment Modifications Use any weighted object for the lunges. DB, KB, back pack etc.. Substitute Inchworms for wall walks.Read more