8 am Virtual Yoga with Brantlee 9 am Weightlifting with Amie 10:15 am Endurance with Amie Endurance WOD: In Any Order AMRAP 18 Minutes 5 Toes to Bar or Toes to Ring 10 Cal Bike or Ski 15 Burpees 5 Minute Break to disinfect AMRAP 18 Minutes 20 KB Deadlift 200m Farmer Carry 400m Run No Equipment Endurance: AMRAP 35 Minutes 800m Run (4 minute run or fast walk) 20 Burpees 30 Cossack Squats (15 per leg) 40 Sit Ups    Read more

Gym: 7:30am & 9:00am “Kelly” 5 Rounds 400m Run 30 Wall Ball Shots, 20/14 30 Box Jumps, 24/20 —————————————————————————————————————— Virtual: 9am “Virtual Kelly” 5 Rounds 2 Min Jump Rope or Moutain Climbers 30 KB Taters 30 Box Jumps or Tuck     No Equipment 5 Rounds 400m run or Run 2 min 30 Lunges 30 Tuck Jumps  Read more

Gym WOD Strict Pull-up: 5 x Max Effort (modify with rings) *rest 60-90 sec between sets   Then…   15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) for 5 rounds *Rotate movements every min. Max Cal Ski or Bike Max HR deficit Push-ups Max Jumping Squats, 45/33     Virtual WOD Renegade Row: 3 x Max Reps (Quality reps) rest 60-90 sec between sets   Then…   15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) *Rotate movements every min. SDHP, 50/35 HR Push-ups Jumping Squats, 50/35     No Equipment WOD 15 min AMRAP: Cycle through the following movements  (:40 sec of work / :20 rest) *Rotate movements every min. Mountain Climbers HR Push-ups Jumping Squats                              Read more

a. Two handed Turkish sit up to toe to bell 3xME b. Superman Hold 3x90sec Then…… 18-15-12-9-6-3 Alt Cossack Squat Thruster Burpee over DB No Equipment WOD a. 3x ME Hollow Body Hold b. 3x ME Superman Hold Then….. 5 Rounds 20 Plank Skier Hops 30 Alternating Cossack Squats    Read more

Weighted Wall Sit: 3 x :60 SA Highpulls : 3 x 10-15   Then….   For time 50 Box Jumps 25 push-ups 3 min wall sit   40 weighted box Step ups 25 HSPU 2 min wall sit   30 burpee box jumps 25 push press per arm 1 min wall sit   ——————————————— No Equipment WOD 50 Tuck Jumps 25 push-ups 3 min wall sit   50 lunges 25 pushups 2 min wall sit   50 weighted squats w/off object 25 push-ups 1 min wall sit    Read more