Weighted Pistols: 3×8-12 / leg 1/2 Kneeling SA Press: 3×8-12 / arm 2 Rounds 30 Alt SA Hang Squat Cleans 60 Bicycle Crunches 20 Alt SA  Hang Squat Snatches 40 Sit-ups ——————————————— No Equipment WOD Single Leg Squat (modify to chair or bench): 3×12-15/leg Hollow Body Hold: 3 x 1:00   Then…. AMRAP 15 min 30 Alt Split Jump Lunges 60 Bicycle crunches 20 jumping squats 40 sit-ups    Read more

8 am Virtual Yoga with Brantlee Endurance WOD: 2 Rounds 1 Mile Run 150 D0uble Unders 75 Walking Lunges 50 Burpees      Read more

Saturday Chipper- Boulder Shoulders 25 Diamond Push Ups 50 DB Push Press 25 Pushups 50 DB Snatch 25 Hand Release Push Ups 50 OH Lunges 25 Plyo Pushups 50 Devil Press No Equipment WOD 10 Rounds 200m Run (45 seconds) 10 Burpee Vertical Jumps (jump as high as possible each time)    Read more

Bulgarian Split Squats: 3 x 10-15/leg Strict HSPU: 3 x max   Then…   5 Rounds 1 min DB./KB Rows (switch arms as needed) 1 min Box Jumps 1 min SDHP 1 min DB Thruster (switch arms as needed) 1 min rest     No Equipment WOD 5 Rounds 1 min mountain climbers 1 min jumping squats 1 min Push-ups 1 min Hollow Body Hold 1 min Rest   Partner WODS….The good ole daysRead more

a. Bicep Curl to Arnold Press 3×10-15 per arm b. Straight Leg Deadlift 3×20 Then……. AMRAP 8 Minutes 20 KB Taters 10 Burpees over KB Then…No rest between AMRAP 8 Minutes 20 KB Hang Power Clean 10 Burpees over KB No Equipment WOD AMRAP 8 Minutes 20 Jumping Lunges 10 Diamond Pushups Then…… No Rest AMRAP 8 Minutes 20 Jumping Squats 10 Plyo Pushups      Read more