9 am Virtual Class: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. For Time 25 Burpees over DB 50 DB Deadlifts 75 OH Backward Lunges 100 Sit Ups 150 Double Unders No Equipment WOD: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. 2 Rounds For Time 30 Burpees 200m Run 60 Backward Lunges 200m Run 80 Sit Ups 200m Run 100 Line Hops 200m Run  Read more

1a. SA Reverse Fly: 3 x 10-15 1b Wt Side Plank Holds: 3 x Max   For Time: 30 Box Jumps or Tuck Jumps 21 KB/DB Cleans, R arm 21 KB/DB Cleans, L arm   20 Box Jumps or Tuck Jumps 15 KB/DB Cleans, R arm 15 KB./DB Cleans, L arm   10 Box Jumps or Tuck Jumps 9 KB/DB Cleans, R arm 9 Kb/DB Cleans, L arm   —————2 min rest—————-   10 Box Jumps or Tuck Jumps 9 KB./DB Snatch, R arm 9 KB/DB Snatch, L arm   20 Box Jumps or Tuck Jumps 15 KB/DB Snatch, R arm 15 KB/DB Snatch, L arm   30 Box Jumps or Tuck Jumps 21 KB/DB Snatch, R arm 21 KB/DB Snatch, L arm   No Equipment WOD 3 Min Run 30 Tuck Jumps 21 Side Plank Raises, Right 21 side plank raises, left   2 Min Run 20 Tuck Jumps...Read more

Chipper: For Time 50 Pushups 40 Jumping Squats 30 DB Push Press per arm 20 Med Ball Sit Ups 10 Burpee Broad Jumps 20 Med Ball Sit Ups 30 DB Push Press per arm 40 Jumping Squats 50 Pushups No Equipment WOD: 50 Pushups 40 Jumping Squats 30 V Ups 20 Chair Dips 10 Burpee Broad Jumps 20 Chair Dips 30 V Ups 40 Jumping Squats 50 PushupsRead more

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