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: A. Every 20 sec, 2 rounds: - Cat Cow - Thoracic Rotation - Thoracic Rotation -Bird-Dog hold -Bird-Dog hold B. Every 20 sec, 2 rounds: - Scapula Push-ups - Scapula Rows - Kang...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3x: 1 min cardio 8 Air Squats 8 Dead Bugs 2 DL + 2 High pulls+ 2 SN (with db/kb) (repeat on other arm) WOD: 12 min AMRAP 12 Single Leg V-ups 9 Devil's Press...
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 of Cardio or Every 20 sec, 3 sets: jump jacks, high knees, butt kickers then, 3x: 5 Bootstrappers 6 Spider lunges 7 Deadlifts 8 Shoulder Taps WOD: "Fight Gone Bad" - Championship 1 min...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM WARM-UP: Song: "Flower (bring Sally up)" by Moby 1/2 the song doing Air Squats, 1/2 the song plank up/downs WOD: For time: 50-40-30-20-10 Weighted (DB/KB) Box Step-Ups 10 Burpees between each set (5 sets total) ...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3 min Cardio then, 2x: 6 push-up down-dog 6 squat flow 6 spider lunge 10 good mornings 10 dead bugs WOD: 2 min ON/ 1 min OFF- 10 rounds 8 Renegade Rows (single arm = 4 each side) 16 Single arm DB/KB...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3x: 30 Singles/ 15 Jumping Jacks 5 Bootstrappers 6 Spiderlunges 7 DB Deadlifts 8 Cossack Lunges WOD: 2 round for time: 50 DU/ 150 Singles 50 Walking Lunges 50 DU/ 150 Singles 50 KBS ...
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: 2x: 10 Step-ups 20 Clamshells each side 10 Hip rotations 6 Spider Lunges 6 Crosses 10 Good mornings 10 Hollow rocks STRENGTH: Tempo (Back) Squats 5x5 (5:3:0:0) WOD: 4 min AMRAP, 1 min Rest- 3 Cycles (restart...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 6 Samson Stretch 6 Up-downs 6 DB/KB snatch each side 6 Pause Air Squat (5 sec) STRENGTH: Bulgarian Split Squat 4 sets of 8-12 reps each leg WOD: Barbell Version: 10-1 Power Cleans Bar- Facing Burpees...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM and 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 10 Cat-cows 10 Thoracic rotations 10 Plank bird dog 10 Press 10 Ground-to-sky STRENGTH: Single Leg Romanian Deadlifts 4 sets of 8 reps each leg WOD: Alternating Tabata: 20 sec work/ 10...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM and 12 PM Memorial Day Hero WOD "Murph" 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Modified Options: "1/2" Murph 800 m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800 m Run No Running Option: 50 Burpees 50 Pull-ups/ Rows 100 Push-ups 150 Air Squats 50 Burpees No Equipment Option: 50...