Dumbbell DT Sprints 5 Rounds, 2 minute break between rounds 4 Minute AMRAP 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press No Equipment Workout: 4 Rounds 400m Run (2 minute run or fast walk) 50 Walking Lunges 50 Mountain Climbers  Read more

Turkish Get-ups: 3 x 5-10 SA High pulls: 3 x 10-15   Then…   For Max Reps 6 min max Turkish Getups 5 min max SA Kb Swings 4 min max Turkish Getups 3 min max Goblets Squats 2 min max Turkish Getups 1 min max Renegade Rows   @home no equipment wod 3 rounds 3 min max burpees 2 min max air squats 1 min max V-Ups      Read more

3 Sets 10-20 Reps a. Lying DB Pec Fly b. Bent Over Reverse Fly Then….. 21-18-15-12-9-6-3 Floor Press DB Hang Snatch Happy birthday to Brian Saviski! No Equipment WOD: 21-18-15-12-9-6-3 Hand Release Push Up Tuck JumpRead more

10 min AMRAP 50 Double Unders 30 Alt Pistols 10 HSPU   —– 2 MIN REST——-   10 min AMRAP 30 SDHP 30 Russian Twists 30 Box Jumps   ——-2 MIN REST——-   10 min AMRAP 1 Min Plank 1 Min Static Squat Hold (parallel) 1 Min Handstand Hold   No Equipment WOD 15 min AMRAP 1 min Plank Hold 1 min Static Squat Hold 1 min OH Hold , use anything available at your house 1 min rest   STAY AT HOME ORDER LOOK Read more

3 Sets 10-20 reps each a. Bicep Curl b. OH Tricep Extension Then….. For Time: Ann’s Big Day 53 Bicycle Crunches (1 rep equals both legs, 53 per leg) 53 DB Plank Pull Through 53 DB Clean and Jerk (from ground) 53 Burpees Over Dumbbell No Equipment WOD: 3 Sets: a. ME Hollow Body Hold b. ME Single Leg Wall Sit Then…. No Equipment Ann WOD: 53 Bicycle Crunches (53 per leg) 53 Plank Shoulder Touches per arm 53 Jumping Squat with 180 Turn 53 Burpees  Read more