LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM VIDEO: WOD AND WARM-UP EXPLANATION Warm-up: 3x: 10 Scapula pushup 10 Scapula rows 10 SL G Bridge 10 Hollow rocks 10 W. Lunges ankle /wrist circles SKILL TGU 4 sets of 2-3 reps each side or Handstand holds: 5 sets of 20-30 sec each WOD: "3 the Hard...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, and 6 PM VIDEO- WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 6 Squat Flow 6 Spider Lunges 6 Push-up toe touches 6 Crosses then warm-up movements from WOD WOD: 15 min AMRAP 12 Deadlifts 9 Hang Squat Cleans 6 Push Jerks 3 Clusters Barbell recommended weight: 95/65 For...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3 min Cardio of your choice. Or 20 sec intervals for 3 min of: Jumping jacks, high knees, side shuffles, butt kickers then, 2x: 10 Push-up toe...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM (NEW!) VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3x: 10 Jumping Jacks 5 Up-Downs 2x: 10 Handstand (or pike) shoulder taps 10 Alternating Reverse Lunges 5 Windmills each side (2nd round use weight) 3 DB DL + 3 DB High Pull...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM (NEW!), 8 AM, 12 PM, 5 PM, 6 PM (NEW!) VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: A. Every 20 sec, 2x: Cat-Cow Thoracic Rotations Bird-Dog Shoulder Taps B. Every 20 sec, 2x: Scapula Push-ups Dead Bugs Scapula Rows Kang Squats WOD: 5 rounds for max reps 1 min DB Deadlifts 1 min...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM HERO WOD: "AHMAUD ARBERY" Run 2.23 Miles then, 8 rounds for time: 5 Power Cleans @ 185/ 125, 135/95 25 Wall Balls 20/14 OR 8 Rounds for time: 8 DB/KB single arm power clean right 8 DB/KB single arm power clean...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 9 AM NUTRITION TALK WITH COACH TESS AFTER CLASS AT 10AM! Same link! WOD: "FILTHY FIFTY" HOME EDITION: "FUEGO FIFTY" For Time (35 min cap) 50 Box Jumps/ Box Step-ups 50 Jumping Pull-ups/ Rows 50 "KB" Swings 50 Walking Lunges 50 Knees to Elbows/ Tuck-ups 50 Push Press 50...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION WOD: 10 min AMRAP 10 Hand Release Push-ups 15 Grasshopper + Up-down 200m run / 30 "step-touch" 2 min rest, then: 3 min AMRAP Devil's Press for reps Log your scores on Beyond the WhiteboardDon't have a...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE WARM-UP: 1 minute Single Unders/ Jumping Jacks 10 Ankle Circles 10 Leg Swings 10 Bootstrappers 10 Spider Lunges 1 min Singles/ Doubles/ Side Shuffles WOD: "Air Squat Annie" For time: 50-40-30-20-10 Air Squats Double Unders Sit-Ups Log your scores on Beyond...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE. WARM-UP: 1 set: Arm circles, ankle circles, arm swings and leg swings. 2x: 6 Spider Lunge (Fwd/back) 6 Crosses 6 Squat Flow 10 Hollow rocks 10 Alternating Lunges SKILL: EMOM 10 with PVC/ Broomstick/...