Single Leg RDL: 3 x 10 Strict HSPU: 3 x max then… “Quarantine Helen” 3 Rounds 100 DU 21 KB Swings 12 Burpees (over KB) ———————————————— No Equipment WOD 3 Rounds 400m Run (or 2 min run @ mod pace) 21 Jumping Squats 12 burpees Tolbert and JoJo planning CFWC @Home Body...Read More
8am Virtual Yoga with Brantlee Endurance: Murph Training 4 Rounds 800m Run (4 minute run or fast walk) 30 Pushups 40 Sit Ups 50 Air Squats *if you have access to rings or pullup bar, sub 20 pullups, 30 pushups, 50 air squats per round*Read More
Dumbbell DT Sprints 5 Rounds, 2 minute break between rounds 4 Minute AMRAP 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press No Equipment Workout: 4 Rounds 400m Run (2 minute run or fast walk) 50 Walking Lunges 50 Mountain Climbers Read More
Turkish Get-ups: 3 x 5-10 SA High pulls: 3 x 10-15 Then… For Max Reps 6 min max Turkish Getups 5 min max SA Kb Swings 4 min max Turkish Getups 3 min max Goblets Squats 2 min max Turkish Getups 1 min max Renegade Rows @home no equipment wod 3 rounds...Read More
3 Sets 10-20 Reps a. Lying DB Pec Fly b. Bent Over Reverse Fly Then….. 21-18-15-12-9-6-3 Floor Press DB Hang Snatch Happy birthday to Brian Saviski! No Equipment WOD: 21-18-15-12-9-6-3 Hand Release Push Up Tuck JumpRead More
10 min AMRAP 50 Double Unders 30 Alt Pistols 10 HSPU —– 2 MIN REST——- 10 min AMRAP 30 SDHP 30 Russian Twists 30 Box Jumps ——-2 MIN REST——- 10 min AMRAP 1 Min Plank 1 Min Static Squat Hold (parallel) 1 Min Handstand Hold No Equipment WOD 15 min...Read More
3 Sets 10-20 reps each a. Bicep Curl b. OH Tricep Extension Then….. For Time: Ann’s Big Day 53 Bicycle Crunches (1 rep equals both legs, 53 per leg) 53 DB Plank Pull Through 53 DB Clean and Jerk (from ground) 53 Burpees Over Dumbbell No Equipment WOD: 3 Sets: a. ME Hollow Body Hold...Read More
SA Pike Press: 3 x 10-15 Bulgarian Split Squats: 3 x 10-15 Then… Death By SA DB/KB Thruster *complete 1 thruster the first min, 2 thrusters the second min, 3 thrusters the third min and so on. Continue this pattern until you can no longer complete the amount of reps for that min....Read More
Virtual Yoga 8 am https://us02web.zoom.us/j/824092067 If possible, please take a photo or video and tag us on social media. Hutch’s family would like to see him honored. The Hutch 400m Run 63 Wall Balls 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee Box Jumps 24/20 1600m Run No Equipment Option The Hutch...Read More
9 am Virtual Class: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. For Time 25 Burpees over DB 50 DB Deadlifts 75 OH Backward Lunges 100 Sit Ups 150 Double Unders No Equipment WOD: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. 2 Rounds For Time 30 Burpees 200m Run 60 Backward Lunges...Read More
