1a. SA Reverse Fly: 3 x 10-15 1b Wt Side Plank Holds: 3 x Max   For Time: 30 Box Jumps or Tuck Jumps 21 KB/DB Cleans, R arm 21 KB/DB Cleans, L arm   20 Box Jumps or Tuck Jumps 15 KB/DB Cleans, R arm 15 KB./DB Cleans, L arm   10 Box Jumps...Read More

Chipper: For Time 50 Pushups 40 Jumping Squats 30 DB Push Press per arm 20 Med Ball Sit Ups 10 Burpee Broad Jumps 20 Med Ball Sit Ups 30 DB Push Press per arm 40 Jumping Squats 50 Pushups No Equipment WOD: 50 Pushups 40 Jumping Squats 30 V Ups 20 Chair Dips 10 Burpee...Read More

1A. Weighted Single leg box squat: 3×10 1B. SA Highpulls : 3×10-15   then….   10-9-8-7-6-5-4-3-2-1 Wt Cossack Squat , Right Toes 2 Bell Wt Cossack Squat , Left   ———————————— @Home No Equipment WOD 10-9-8-7-6-5-4-3-2-1 Cossack squat or Single leg squat, Right v-up Cossack Squat or single leg squat, Left Not 6 feet apartRead More

3 sets 10-15 reps per arm, supersets a.  Renegade Row b. Floor Press Then…. AMRAP 15 Minutes 75 Double Unders 20 Single Arm Devil Press https://www.youtube.com/watch?v=0tonI1Z7CTM At home, no equipment WOD: 3x ME Pushups Then….. AMRAP 15 Minutes 75 Double Unders, Singles, Line Hops or Mountain Climbers 20 BurpeesRead More

  1a Weighted Front Plank 3 x 1:00 – 2:00 (time depends on weight available) 1b. Single Leg RDL: 3 x 10 – 15 reps   Then…   Support your Box 20.3 20 min AMRAP 50 DB Deadlifts 50 Ab Mat Situps 50 Box Step-ups 50 Single Arm Thrusters *50/35   No Equipment WOD 2...Read More

8 am Virtual Yoga  https://us02web.zoom.us/j/824092067 Endurance WOD: AMRAP 35 Minutes 800m Run (4 Minutes) 75  Jumping Jacks 50 Russian Twists 25 BurpeesRead More

18 Min Death By: KB Swing + V-up *Complete 1 KB Swing + 1 V-up the first minute, 2 kb swings + 2 V-ups the second min, 3 Kb Swings + 3 V-ups the third Min and so on. Once you cannot complete the number of reps for that min, start back at 1 kb...Read More

1a. Single Leg Wall Sit: 3 x Max/leg 1b. Single Arm High Pulls: 3  x 10-15   Then…   3 rounds 3 min Tall Kneel to Stands, front rack 2 min DU 1 min Handstand Push-ups   NO Equipment WOD 3 min Tall Kneeling to Stands 3 min Jumping Jacks 3 min Plank   3...Read More

3 Sets 10 Front Raise to Lateral Raise per arm 10-15 RDLs per Leg Then….. AMRAP 15 Minutes 5 Pistols per Leg 10 Pushups 20 Sit Ups At Home, No Equipment WOD AMRAP 15 Minutes 5 Pistols per Leg 10 Pushups 20 Sit Ups  Read More

5 rounds of 4 min amraps *Rest 2 min between rounds   Rd 1: 0:00-4:00 12 alt snatch 12 box jumps or tuck   Rd 2: 6:00 – 10:00 14 alt snatch 14 box jump or tuck   Rd 3: 12:00 – 16:00 16 alt snatch 16 box jump or tuck   Rd 4: 18:00-22:00...Read More