Renegade Row: 3 x 10 L-Sit: 3 x Max   then…   30 box jumps 20 SA devils press 10 strict HSPU   25 box jumps 16 SA devils press 8 strict HSPU   20 box jumps 12 SA devils press 6 Strict HSPU   15 box Jumps 8 SA devils press 4 strict HSPU   10 box jumps 4 SA devils press 2 strict HSPU ——————————————————— @Home No Equipment WOD 12 min AMRAP 30 Tuck Jumps 20 v-ups 10 HSPU or PikeRead more

8 am Yoga with Brantlee Endurance WOD: Endurance WOD: In Any Order: Once you start a movement, you must finish it before moving on Run 1 Mile (Run or fast walk 8-10 minutes) 300 Double Unders or Mountain Climbers or Line Hops 200 Jumping Jacks 150 Situps 100 Jumping Lunges 75 Pushups  Read more

3 Rounds 1 Min HS Hold 2 Min Weighted Wall Sit Then…… Kalsu 100 Alt S.A. Thrusters for Time *Every minute, including to start, perform 5 Burpees* No Equipment WOD: 3 Rounds 1 Min HS Hold 2 Min Weighted Wall Sit Then……. Reverse Kalsu: 100 Burpees for Time *Every minute, including to start, perform 10 jumping squats with 180 degree turn*Read more

Stiff Leg Deadlift:  3 x 10-15 Bent over Row: 3 x 10-15   Then….   4 rounds 1 min rounds for max reps SDHP Alt leg v-ups Goblet squat DU ———————————————————— No Equipment WOD 5 rounds 1 min each round shuttle Run (pick a distance around 10m) mountain climbers v-ups squats 1 min rest  Read more

Crossfit Arm Day 100 Bicep Curls 50 Arnold Presses per arm Then…… AMRAP 15 Minutes 21 Chair Dips 15 DB Push Press per arm 9 Plyo Pushups (sub with regular pushups) No Equipment Workout Crossfit Arm Day: 100 Bicep Curls (use cans, bag of groceries, any object) Then…. AMRAP 15 Minutes 21 Chair Dips 15 Diamond Pushups 9 Plyo Pushups (sub regular pushup)  Read more