WOD 6/9/20
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... Read More
WOD 6/8/20 (Gym, Virtual, No Equipment)
Gym WODÂ 10 min EMOM Power Clean + 3 Front Squats + Jerk Then… “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35... Read More
Endurance WOD 6/7/20
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... Read More
WOD 6/6/20 (Gym, Virtual, No Equipment)
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... Read More
WOD 6/5/19 (Gym/Virtual/No Equipment Home)
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... Read More
Virtual and no equipment WOD 6/4/20
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... Read More
Virtual + No Equipment WOD 6/3/20
Weighted Wall Sit: 3 x :60 SA Highpulls : 3 x 10-15 Then…. For time 50 Box Jumps 25 push-ups 3 min wall... Read More
Virtual and no equipment WOD 6/2/20
a. Floor Press 3 x 12-15 (increase intensity with hollow hold press) b. Side Plank Row 3 x 12-15 Then….. AMRAP 14 Minutes 20 KB... Read More
WOD 6/1/20
Weighted Pistols: 3×8-12 / leg 1/2 Kneeling SA Press: 3×8-12 / arm 2 Rounds 30 Alt SA Hang Squat Cleans 60 Bicycle Crunches 20 Alt... Read More
Endurance WOD 5/31/20
8 am Virtual Yoga with Brantlee Endurance WOD: 2 Rounds 1 Mile Run 150 D0uble Unders 75 Walking Lunges 50 Burpees