8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double Unders 20 DB Cossack Squat Thrusters 10 Burpees over DB AMRAP 12 Minutes 10 Toes through ring or Toes to Bar 20 Russian Twists (medball, plate, dumbbell) 30 V Ups  Read more

Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye. OR Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and...Read more

10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35   ——–2 min rest———-   10 Min AMRAP 24 cal Ski or Bike 12 HSPU   ———2 min rest————-   10 Min AMRAP 30 SA Alt Kb Swing, 53/35 20 Sit-ups 10 Burpees   Virtual 6am + 4pm 10 min AMRAP 5 Renegade Rows Per arm 10 Weighted Lunges Per leg 15 Skull Crushers   10 min AMRAP 15 SDHP 15 HSPU   10 Min AMRAP 30 SA Alt KB Swings 20 Situps 10 Burpees  Read more

15 Minutes to a heavy Clean Then…… 6-5-4-3-2-1 Muscle Ups Squat Clean 185/133 Virtual WOD: 7am, 12 noon, 6pm a. Bent Over Row with 2 second pause 3×10-15 b. Floor Press 3×10-20 Then…… 21 Wood Choppers, rt 21 Wood Choppers, lt 50 Jumping Squats 15 Wood Choppers, rt 15 Wood Choppers, lt 50 Jumping Lunges 9 Wood Choppers, rt 9 Wood Choppers, lt 50 Broad Jumps Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400m  Read more

Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg (weighted or unweighted) 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400mRead more