Warm-up 30 mountain climbers2 wall walks + 10 second handstand hold at top of each or sub 2 inchworm out past plank 30 mountain climbersHold bottom of squat and bring arms from the ground to locked out overhead 10x. Then… Read more »

Functional Bodybuilding Warm-up 2 Rounds 10/arm Plank Shoulder Rotations 10 Alt Curtsy Squats 10 Flutter Kicks 10 Scissor Kicks 5 Leg Raises w/Hip Extension A1) Split Push Press: 8-10/side A2) Split Kang Squat : 8-10/side; Rest 2min x 3 Sets… Read more »

Warm-up 2 rounds of:30 plate taps30ft duck walk with arms locked out overhead8-10 kang squats8-10 large arm circles in kneeling tabletop position20 second plank + 5 tempo pushups Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09… Read more »

Warm-up 2×10 dead bugs 5 tempo goblet squats5 inchworm to pushup 10 glute bridges 10 RDLs Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) Accessory work Go every 5 minutes for 4… Read more »

Warm-up 2 rounds of:30 jumping jacks5/leg single leg RDLs holding db or object8 alternating step outs to perfect stretch10 squat jacks8 bridge ups Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 15… Read more »

Warm-up 2 rounds of 30 seconds skaters 30 second wall-sit with arms locked out overhead10 PVC pipe/broomstick pass throughs10 PVC pipe/broomstick overhead squats8 alternating bird dogs with pause on each rep (See facebook video for demo) Minimal Equipment (Monday –… Read more »

Warm-up 2 rounds of: 1 minute jump rope or jumping jacks or cardio5/side straight leg kick into reverse lunge20-30 second handstand hold30ft tabletop bear crawl 30ft duck walk Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09… Read more »

Warm-up 2 rounds of:10 alternating leg kicks5/leg single leg glute bridges10 ankle taps in down dog position10 scap pushups10 bent over flies holding light objects10 jumping lunges + 10 jumping air squats Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout… Read more »

Functional Bodybuilding Warm-up: 2 Rounds 10 Alt. Reverse Plank Bridges 10 Body Weight Windmills/side 10 Prisoner Kneeling to Standing A1) Butterfly Z-Press: 6-8/side A2) Cross-Body Single Leg RDL: 8-10/Leg; Rest 2min x 3 Sets B1) Perfect Push-up Complex: 6 Reps… Read more »

Warm-up 2 rounds of:5 inchworm to perfect stretch on each leg5 yoga pushups10 feet together squats10 arm circles backwards + 10 forwards10 down up jumping jacks Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment… Read more »