Single Leg RDL : 3 x 10-15 Max L-Sit : 3 x Max   then….   Complete all 4 Rounds of  :40 sec work / :20 rest for each movement. SDHP Russian Twist HR Push-up Air Squat   ———————————————— No Equipment WOD Complete all 4 Rounds of  :40 sec work / :20 rest for each movement. Jumping Squat Run or Bike Supermen Box Jumps using stairs or elevated surface      Read more

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Taters 10th Birthday Bonanza  10 min amrap 10 OH lunges, right arm (50/35) 10 Bicep curls (50/35) – use both arms to hold 10 OH lunges , left arm 10 Tri ext (50/35) – use both arms to hold   ——-2 min rest ——— 10 min amrap  10 wood Choppers, right side 10 weighted side plank raises, right 10 wood choppers, left side 10 weighted side plank raises, left   ————————- No Equipment WOD Accumulate the Following for Time : 3:00 Min Front Plank 150 Lunges 75 Close grip Push-ups Happy 10th Birthday to The Tater Man  Read more

AMRAP 18 Minutes 60 Double Unders or Line Hops or Mountain Climbers 40 Situps 20 Burpees No equipment workout: Same!  Read more

2 Rounds  1 min SA Bent Over Row, R arm 1 min SA Bent Over Row, L Arm 2 min Cyclist Squats ——–1 min rest———- 1 min SA High Pulls, R arm 1 min SA High Pulls, L arm 2 min Cossacks Squats ——-1 min rest———— 1 min SA Cleans, R arm 1 min SA Cleans, L Arm 2 min Sumo Squats ——–1 min rest————   No Equipment WOD 3 Rounds: 1 min Side Plank, R 1 min Side Plank, L 3 min Air Squats 1 MIN REST   It’s not too late to SIGN UP!Read more