20 May

Posted at 20:00h in Uncategorized

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...

19 May

Posted at 20:12h in Uncategorized

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,...

18 May

Posted at 20:00h in Uncategorized

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...

17 May

Posted at 21:19h in Uncategorized

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...

15 May

Posted at 21:24h in Uncategorized

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...

14 May

Posted at 20:00h in Uncategorized

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...

13 May

Posted at 20:27h in Uncategorized

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...

12 May

Posted at 20:00h in Uncategorized

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...

11 May

Posted at 21:51h in Uncategorized

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...

10 May

Posted at 20:40h in Uncategorized

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...