Chipper: For Time 50 Pushups 40 Jumping Squats 30 DB Push Press per arm 20 Med Ball Sit Ups 10 Burpee Broad Jumps 20 Med Ball Sit Ups 30 DB Push Press per arm 40 Jumping Squats 50 Pushups No Equipment WOD: 50 Pushups 40 Jumping Squats 30 V Ups 20 Chair Dips 10 Burpee Broad Jumps 20 Chair Dips 30 V Ups 40 Jumping Squats 50 PushupsRead more

1A. Weighted Single leg box squat: 3×10 1B. SA Highpulls : 3×10-15   then….   10-9-8-7-6-5-4-3-2-1 Wt Cossack Squat , Right Toes 2 Bell Wt Cossack Squat , Left   ———————————— @Home No Equipment WOD 10-9-8-7-6-5-4-3-2-1 Cossack squat or Single leg squat, Right v-up Cossack Squat or single leg squat, Left Not 6 feet apartRead more

3 sets 10-15 reps per arm, supersets a.  Renegade Row b. Floor Press Then…. AMRAP 15 Minutes 75 Double Unders 20 Single Arm Devil Press https://www.youtube.com/watch?v=0tonI1Z7CTM At home, no equipment WOD: 3x ME Pushups Then….. AMRAP 15 Minutes 75 Double Unders, Singles, Line Hops or Mountain Climbers 20 BurpeesRead more

  1a Weighted Front Plank 3 x 1:00 – 2:00 (time depends on weight available) 1b. Single Leg RDL: 3 x 10 – 15 reps   Then…   Support your Box 20.3 20 min AMRAP 50 DB Deadlifts 50 Ab Mat Situps 50 Box Step-ups 50 Single Arm Thrusters *50/35   No Equipment WOD 2 Rounds: 50 Jumping Lunges 2 min plank  50 Situps 2 min plank 50 Push-ups    Read more

8 am Virtual Yoga  https://us02web.zoom.us/j/824092067 Endurance WOD: AMRAP 35 Minutes 800m Run (4 Minutes) 75  Jumping Jacks 50 Russian Twists 25 BurpeesRead more