Warm-up 2 rounds of : 10 plank to bottom of squat10 bootstrapper squats10 steps forward duck walk/10 steps backward duck walk5 inchworm to pushup 10 happy stars 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… Read more »

Warm-up2 rounds of:10 squat jacks10 jump switch to perfect stretch30 second superman arch hold10 deadbugs 5 yoga pushups5 windmills/side 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) 12 minute alternating EMOM:1) 6-8… Read more »

Warm-up 2 rounds of:50 lateral line hops30 second wall sit with arms locked out overhead5 cuban presses holding light objects5 Inchworm out to perfect stretch each leg5 prisoner kang squats Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday –… Read more »

Warm-up 10-8-6-4-2 10m shuttle runslarge arm circles forward + large arm circles backwardalternating unweighted single leg RDLsfeet together/knee together squats*After each round perform 3 pushups + 1 wall walk + 10 second handstand hold Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09… Read more »

Functional Bodybuilding Warm-up: 2 Rounds 5/Side SA Reverse Plank Bridges 10/side Folding Shin Box 10/side Plank Rotations A1) Kneeling Push Press (w/Slow Eccentric): 6-8/arm A2) Split Pendulum Lifts: 6-8/side; Rest 2min x 3 Sets B1) Bent-Over Row to Forward Press:… Read more »

Warm-up2 rounds of:10 shoulder presses in wall-sit8 reps/ side Perfect stretch to active pigeon 12 jumping lunges10 knees to bottom of squat5 dive bomb pushups + 10 ankle taps Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday… Read more »

Warm-up2 rounds of:25 skaters + 25 high knees + 25 butt kicks (2nd round do 15 reps of each)1/side db/odd object turkish get up10 db/odd object romanian deadlifts5/side leg swing into reverse lunge10 bent over flies with light objects Minimal… Read more »

Warm-up12-10-8-6-4-2cossack squatslateral raises holding light objectsjump switch to perfect stretchplank 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 WOD A) Single DB Linda10-9-8-7-6-5-4-3-2-1suitcase deadlifts per sidesingle arm db squat cleans per sidesingle arm… Read more »

Warm-Up 2×10 bird dogs 10 weighted good mornings10 alternating perfect stretch10 down ups5 hand release pushups with 2 second pause when hands release from ground 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… Read more »

Warm-up 15x 20 seconds on 15 seconds off alternating between:1) skaters2) right side plank3) db/odd object deadlifts4) left side plank 5) AMRAP 2 shoulder taps + 2 ankle taps Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday… Read more »