Bulgarian Split Squat: 3×10-15 Skull Crusher: 50 reps   then…   For Time 42 Alt DB Thrusters 21 burpees 30 Alt DB Thrusters 15 burpees 18 Alt DB Thrusters 9 burpees ———————————————- @Home No Equipment WOD 800m run 21 burpees 600m run 15 burpees 400m run 9 burpees    Read more

Lateral / frontal raise : 3×10-15 Single Leg RDL : 3×10-15 Then…   13 min amrap 15 Hand release push-up 25 SA deadlifts , r 25 SA deadlifts , L 15 Goblet squats   —————————- No equipment WOD 13 min AMRAP 15 HR Pushups 25 mountain climbers 25 air squats 15 v-ups  Read more

Quarantine Filthy Fifty 50 Weighted Box Step Ups 50 Renegade Rows 50 DB Snatch 50 Weighted Lunges 50 Toes to Bell 50 DB Push Press per arm 50 Supermen 50 Medball Cleans 50 Sit Ups 50 Burpees No Equipment WOD: 10 Rounds 300m Run (90 seconds) 25 Cyclist Squats 15 V Ups 10 Chair DipsRead more

15 minute cap 1a. Cossacks Squat: 3 x 10-15 1b. Single Arm Floor Press: 3 x 10-15 1c. Bicep Curl: 3 x 10-15   Then… For Time 125 Double Unders 10 Kb Swings 100 Double Unders 20 Kb Swings 75 Double Unders 30 Kb Swings 50 Double Unders 40 Kb Swings 25 Double Unders 50 Kb Swings   @ Home No Equipment WOD 60 Mountain Climbers (Bringing both knees up = 1 rep) 10 Push-ups 50 Mountain Climbers 20 Situps 40 Mountain Climbers 30 Push-ups 30 Mountain Climbers 40 Situps 20 Mountain Climbers 50 Push-ups 10 Mountain Climbers 60 Situps These barbells need people lifting them…..soon!            Read more

a. Lying DB Lat Pullover 3×10-15 b. Straight Leg Deadlift 3×10-15 Then……. AMRAP 15 Minutes 15 Toes to Bell 15 DB Hang Squat Clean 15 Windshield Wipers 15 DB OH Backward Lunge No Equipment WOD: a. Max Hold Side Plank 3 sets b. Straight Leg Deadlift with household item (bookbag, grocery bag, gallon of water) 3×20 AMRAP 15 Minutes 15 Lemon Squeezes 15 Jumping Squats 15 Windshield Wipers 15 Backward LungesRead more