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 following movements  (:40 sec of work / :20 rest) for 5 rounds *Rotate movements every min. Max Cal Ski or Bike Max HR deficit Push-ups Max Jumping Squats, 45/33     Virtual WOD Renegade Row: 3 x Max Reps (Quality reps) rest 60-90 sec between sets   Then…   15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) *Rotate movements every min. SDHP, 50/35 HR Push-ups Jumping Squats, 50/35     No Equipment WOD 15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) *Rotate movements every min. Mountain Climbers HR Push-ups Jumping Squats                              Read more

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 Equipment WOD a. 3x ME Hollow Body Hold b. 3x ME Superman Hold Then….. 5 Rounds 20 Plank Skier Hops 30 Alternating Cossack Squats    Read more

Weighted Wall Sit: 3 x :60 SA Highpulls : 3 x 10-15   Then….   For time 50 Box Jumps 25 push-ups 3 min wall sit   40 weighted box Step ups 25 HSPU 2 min wall sit   30 burpee box jumps 25 push press per arm 1 min wall sit   ——————————————— No Equipment WOD 50 Tuck Jumps 25 push-ups 3 min wall sit   50 lunges 25 pushups 2 min wall sit   50 weighted squats w/off object 25 push-ups 1 min wall sit    Read more

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 Suitcase Deadlifts (10 rt, 10 lt) 20 Alt S.A. KB Russian Swings 50 Double Unders No Equipment WOD: AMRAP 20 Minutes 800m Run (4 minute run or fast walk) 30 Plank Shoulder Taps 30 Mountain ClimbersRead more

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 SA  Hang Squat Snatches 40 Sit-ups ——————————————— No Equipment WOD Single Leg Squat (modify to chair or bench): 3×12-15/leg Hollow Body Hold: 3 x 1:00   Then…. AMRAP 15 min 30 Alt Split Jump Lunges 60 Bicycle crunches 20 jumping squats 40 sit-ups    Read more