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...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 10 Step-ups 10 Handstand Shoulder Taps 10 DB Deadlifts 10 Up-downs WOD: 22 min AMRAP 11 HSPU 22 Sit-ups 11/11 Single arm DB Power Cleans 22 DB Step-ups ...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: Dynamic stretching flow x 10 then, 3x with PVC pipe/ broomstick: 4 Pass thrus 4 Turnovers 4 OHS 4 Sotts Press 4 OH Lunges then, barbell or KB warm-up for the WOD SKILL: Windmills- 4...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM, 12 PM, 5 PM, 6 PM VIDEO- WOD AND WARM-UP EXPLANATION WOD: "The Big Sexy" (For Time) 100 Jumping Jacks 90 sec Plank hold 80 Glute Bridges 70 Flutter Kicks (L + R = 1) 60 sec Wall Sit hold 50 Shoulder Taps...
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 Squat Flow 6 Hip Rotations 6 Spider Lunges 10 Shoulder Taps 10 Hollow rocks then before starting WOD, do 3 min of cardio to get heart rate up. Then rest 90 secs,...
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: 15 Jump Jacks 10 Scap push-ups 10 Scap pull-ups/ rows 5 Ground 2 sky each side 5 Reverse Burpees WOD: 25 min EMOM (5, 1 minute stations, 5 rounds) -45 sec Rows/pull-ups -45...
LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD and WARM-UP EXPLANATION WARM-UP: 2 min Cardio of choice then 1 round: 10 Boostrappers 10 Spider Lunges 10 Crosses 10 Hollow Rocks then 2 rounds: 10 scapula push-ups 5 Tempo Air squats (5:0:5:0) WOD: Death By Front Squats and Burpees "Death...
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...