Medicine Ball Boot Camp 5 Rounds: 45s on, 15s rest, alternating movements every minute Med Ball Ground to Overhead Med Ball Russian Twist Med Ball Toe Taps (sprinter style, use arms) Med Ball Crunch Med Ball SquatsRead more

Single Leg Step-ups: 3 x 8 (no kick off) Strict Chin-ups: 3 x max reps   then…   1 Round For Time 1000m row 60 SA OH Lunges , 50/35 40 T2B 20 Wall Climbs —————————————- Virtual 6am/4pm Split Stance RDL: 3 x 15/leg Handstand Hold : 3 x 1:00+ then…   3 Rounds 1 Min SDHP 2 Min Wall Climbs (modify w/pushups) 3 Min Air SquatsRead more

Hang Power Clean 2-2-2 Then….. AMRAP 18 Minutes 10 Muscle Ups 10 Hang Power Cleans 165/103 600m Run Virtual WOD: 6am, 12 Noon a. Kneeling SA Press 3 x15-20 b. Renegade Row 3 x 15-20 Then….. AMRAP 14 Minutes 20 Floor Press (10/arm) 20 Russian Twist (40 taps) 20 SA Thruster, alt 20 SL V Up Fit4ALL: 9 am Bring a Friend for Free! AMRAP 30 Minutes 15 Barbell Roll Out 20 Box Dips 30 KB Sumo Deadlifts (no high pull) 1000m Run or 1600m Row        Read more

AMRAP 30 Minutes 15 Barbell Roll Out 20 Box Dips 30 KB Sumo Deadlifts (no high pull) 1000m Run or 1600m RowRead more

Pause Back Squat: 3-3-3  (2 sec pause)   Then…   For Time: 35 kB Swings , 70/53 35 box jumps, 30”/24” 25 KB swings 25 burpees 15 KB Swings 15 burpee box jumps ———————————————————————- virtual 6am/4p Bulgarian Split Squat : 3 x 15 Rest 1-2 min Then…. 50 Sa kB swings 50 burpees 40 SA kB swings 40 box jumps or tuck 30 SA kB swings 30 burpees 20 SA swings 20 box jumps or tuck 10 SA swings 10 burpees  Read more