Bulgarian Split Squat: 3 x 10-15 Side Plank Holds: 3 x max per side   Then…     Bixler’s Birthday WOD   2 Rounds 48 weighted Lunges 48 Situps   2 Rounds 48 Box Jumps or Tuck 48 Russian Twists   No Equipement WOD 2 Rounds 48 Lunges 48 Situps   2 Rounds 48 Tuck...Read More

a. S.A. High Pulls 3 x 10-15 b. 1 Minute Hollow Body Hold Then….. 10-9-8-7-6-5-4-3-2-1 DB Snatch , Rt Burpee Over DB DB Snatch, Lt Burpee Over DB No Equipment WOD: 10 Rounds 15 Burpees 200m RunRead More

1A. Skull Crushers: 3×10-15 1B SA Floor Press: 3×10-15 Then….   For Time: 60 SA Swings 50 alt pistols 40 floor press   50 SA swings 40 pistols 30 push-ups   40 SA swings 30 pistols 20 HSPU   ——————————————— No Equipment WOD 3 rounds 60 air squats 50 sit-ups 40 pushupsRead More

8 am Yoga with Brantlee Endurance WOD: AMRAP 30 Minutes 600m Run (3 minute run or fast walk) 100m of Walking Lunges 50m Burpee Broad JumpsRead More

9 am Virtual WOD: 3 Sets a. S.A. High Pulls 10-15 reps b. Hollow Body Holds 3x ME Then….. AMRAP 13 Minutes 5 HSPU 10 V Ups 15 SDHP No Equipment WOD AMRAP 20 Minutes 5 HSPU or Pike Pushups 10 V Ups 15 Burpees to Vertical JumpsRead More

Single Arm Bent Over Row: 3 x 10-15 Single Leg Wall Sits: 3 x Max   Then… For Time: 10 DB Front Squats 30 DU 20 DB Front Squats 30 DU 30 SA Db Front Squats 30 DU   42 SA DB Push Press 30  DU 30 SA Db Push Press 30 Du 18 SA...Read More

AMRAP 5 Minutes 20 Alt Arm Burpee Deadlift 20 Box Jumps 2 Minute Break AMRAP 5 Minutes Alt DB Squat Cleans 2 Minute Break AMRAP 5 Minutes 20 Burpee DB Squat Cleans 20 Box Jumps No Equipment WOD: AMRAP 5 Minutes Sprint 60 seconds, jog 30 seconds AMRAP 5 Minutes Jump squat swith 180 degree...Read More

100 bicep curls (double handed grip) 75 Bicycle crunches 50 skull crushers (double handed) 25 Weighted single leg squats, R 25 weighted single leg squats, L 50 HR Push ups 75 sit-ups 100 air Squats ————————————————————— No Equipment WOD 15 min AMRAP 10 HR Pushups 20 sit-ups 30 Single leg squats or air squats  ...Read More

a. 3×10-15 Cossack Squats per leg b. 3×10-15 S.A Press in lunge position Then…… AMRAP 15 Minutes 10 Toes to Bell 10 DB Snatch Rt Arm 10 DB Snatch Lt Arm 10 DB OHS Lt Arm 10 DB OHS Rt Arm At home, no equipment WOD: 3 sets a. 20 Bulgarian Split Squats per leg...Read More

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