1A. Weighted Single leg box squat: 3×10 1B. SA Highpulls : 3×10-15   then….   10-9-8-7-6-5-4-3-2-1 Wt Cossack Squat , Right Toes 2 Bell Wt Cossack Squat , Left   ———————————— @Home No Equipment WOD 10-9-8-7-6-5-4-3-2-1 Cossack squat or Single leg squat, Right v-up Cossack Squat or single leg squat, Left Not 6 feet apartRead more

3 sets 10-15 reps per arm, supersets a.  Renegade Row b. Floor Press Then…. AMRAP 15 Minutes 75 Double Unders 20 Single Arm Devil Press https://www.youtube.com/watch?v=0tonI1Z7CTM At home, no equipment WOD: 3x ME Pushups Then….. AMRAP 15 Minutes 75 Double Unders, Singles, Line Hops or Mountain Climbers 20 BurpeesRead more

  1a Weighted Front Plank 3 x 1:00 – 2:00 (time depends on weight available) 1b. Single Leg RDL: 3 x 10 – 15 reps   Then…   Support your Box 20.3 20 min AMRAP 50 DB Deadlifts 50 Ab Mat Situps 50 Box Step-ups 50 Single Arm Thrusters *50/35   No Equipment WOD 2 Rounds: 50 Jumping Lunges 2 min plank  50 Situps 2 min plank 50 Push-ups    Read more

8 am Virtual Yoga  https://us02web.zoom.us/j/824092067 Endurance WOD: AMRAP 35 Minutes 800m Run (4 Minutes) 75  Jumping Jacks 50 Russian Twists 25 BurpeesRead more

18 Min Death By: KB Swing + V-up *Complete 1 KB Swing + 1 V-up the first minute, 2 kb swings + 2 V-ups the second min, 3 Kb Swings + 3 V-ups the third Min and so on. Once you cannot complete the number of reps for that min, start back at 1 kb swing + 1 V-up and work back up the ladder.   Finisher: 10-9-8-7-6-5-4-3-2-1 SA DB/KB Row Tricep Ext No Equipment WOD Death By Burpee *Complete 1 rep the first min, 2 reps the second min, 3 reps the third min, and so on . Continue this pattern until you cannot complete the number of reps for the minute.  Read more