Gym WOD: 10 Rounds 7 Deadlifts, 185/123 7 Box Jumps, 24/20 7 Wall Ball Shots, 20/14 7 Pull-ups 200m Run   Virtual 9am 3 Rounds of 6 min AMRAP’s 15 SDHP 15 Box Jumps or Tuck 15 Gob Squats *Rest 2 min between each 6 min amrap  Read More

Gym WOD Hang Clean: 3-3-3   Then…   Hang Squat Clean Elizabeth 21-15-9 Hang Squat Clean, 135/83 Ring Dip   Virtual WOD Single Leg Wall Sit: SA Highpull: 3 x 10-15   Then.. MidLine Elizabeth 21 SA DB Hang Squat Clean, Right Arm 21 SA DB Hang Squat Cleans, Left Arm 30 V-ups   15...Read More

Floor Press 10-10-10 Then…… AMRAP 15 Minutes 2 Muscle Ups (Ring or Bar) or 6 Pullups 4 KB Snatch 70/53 8 Box Step Up and Over 70/53 Virtual WOD: a. Floor Press 3 x 12-15 b. Renegade Row 3 x 12-15 Then…… For Time: 50 Chair Dips 50 Weighted Box Step Up and Over 50...Read More

Gym WOD 10 min EMOM Power Snatch + Hang Squat Snatch + OHS   Then…   14.1 10 min AMRAP 30 Double Unders 15 Power Snatches, 75/53     Virtual WOD EMOM 10 Min 1 Turkish Get-up, Right 1 Turkish Get-up, Left   Then….   AMRAP 10 Min 30 Mountain Climbers 15 DB Snatch  ...Read More

RDL 3×5 Then….. AMRAP 16 Minutes 21 Cal Row 15 Push Press 135/93 9 Burpees Over Bar Virtual WOD: 100 Bicep Curls 50 Skull Crushers *Break up however you’d like* Then….. For Time 25 Pushups 50 Cyclist Squats 25 Pushups 50 Goblet Squats 25 Pushups 50 Weighted Cossack Squats No Equipment WOD: 3 Rounds for...Read More

Gym WOD  10 min EMOM Power Clean + 3 Front Squats + Jerk   Then…   “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35 12 Pullups Virtual WOD Single Leg RDL: 3 x 10 1/2 Kneeling Press: 3 x 10   Then…   Virtual HelenV2 AMRAP 15 Min 75 Double Unders or Lateral Jumps...Read More

8 am Virtual Yoga with Brantlee 9 am Weightlifting with Amie 10:15 am Endurance with Amie Endurance WOD: In Any Order AMRAP 18 Minutes 5 Toes to Bar or Toes to Ring 10 Cal Bike or Ski 15 Burpees 5 Minute Break to disinfect AMRAP 18 Minutes 20 KB Deadlift 200m Farmer Carry 400m Run...Read More

Gym: 7:30am & 9:00am “Kelly” 5 Rounds 400m Run 30 Wall Ball Shots, 20/14 30 Box Jumps, 24/20 —————————————————————————————————————— Virtual: 9am “Virtual Kelly” 5 Rounds 2 Min Jump Rope or Moutain Climbers 30 KB Taters 30 Box Jumps or Tuck     No Equipment 5 Rounds 400m run or Run 2 min 30 Lunges 30...Read More

Gym WOD Strict Pull-up: 5 x Max Effort (modify with rings) *rest 60-90 sec between sets   Then…   15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) for 5 rounds *Rotate movements every min. Max Cal Ski or Bike Max HR deficit Push-ups Max Jumping Squats, 45/33  ...Read More

a. Two handed Turkish sit up to toe to bell 3xME b. Superman Hold 3x90sec Then…… 18-15-12-9-6-3 Alt Cossack Squat Thruster Burpee over DB No Equipment WOD a. 3x ME Hollow Body Hold b. 3x ME Superman Hold Then….. 5 Rounds 20 Plank Skier Hops 30 Alternating Cossack Squats    Read More