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 turn AMRAP 5 Minutes 60 second sprint 20 Jump squats with 180 degree turn  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 b. 20 Chair Dips Then….. AMRAP 15 Minutes 20 Single Leg V Ups 40 Alt Cossack Squats (20 per leg) 60 Mountain Climbers  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 building week 7Read 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