Outdoor WOD A) Go every 90 seconds for 10 rounds. Power clean + Clean + push jerkReset between power clean and clean, no touch and go Stay lighter and groove technique B) 10 minute alt EMOM: 1) 10-15 thrusters (75-95lb/55-65lb)… Read more »

Outdoor WOD and Home WOD Juneteenth WOD 6 rounds of:19 double pushup burpees18 seated banded rows (instead of pullups)65 jumping lunges400m run*40 minute time cap *Scaling modifications:Option 1: regular burpeesOption 2: Socially distance I-go-you-go partner WOD

Outdoor WOD A) 4-5 sets x 10 back squats by feel (from the ground) First 5 reps 3 seconds down-1 sec pause at bottom Next 5 reps normal tempo *You can also do this with front squats instead if you… Read more »

Outdoor WOD 30 minute alternating EMOM: 1) 1 power snatch + 1 full snatch + 1 overhead squat 2) 10 box jumps *This should not be super hard for the first half. Modify to step ups as needed. *Take your… Read more »

Outdoor WOD Every 90 seconds for 10 rounds (5 rounds of each) alternate between: 1) 10 strict press 2) 10-12 bent over rows *Change the weight on barbell during rest period to go heavier on the rows B) 12 minute… Read more »

Outdoor WOD A) 4-5 sets x10 reset deadlifts by feel Superset with 4 sets of 6-8/leg lateral step downs *Start at top of box, lower leg down with control until just the heel, not the toes, touches the ground, then… Read more »

Functional Bodybuilding Warm-up:2 Sets8/side Rotating Bird Dogs8/side Figure 4 to Pigeon8/side Rotational Curtsy Squat8 Beast to Push-ups A1) Kang Squat: 8-10 RepsA2) Half-Kneeling Arnold Press: 8-10 Reps/arm Rest 90sec x 3 Sets B1) Single Leg Bent Over Row: 8-10 Reps/sideB2)… Read more »

Warm-up1 minute couch stretch/side50 high knees + 50 butt kicks2x30 sec wall sit with arms locked out overhead8-10 perfect stretch to active pigeon stretch/leg10 feet together/arms overhead squats5 pushup to downward dog Minimal Equipment 8am https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09 Bodyweight 10am https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09 Minimal… Read more »

Warm-up10/side single leg RDLS5/side half turkish get up (to half kneeling position) w/db or light object10 arch ups (go from laying on your stomach to a superman/arch hold position and then back to the ground)20 alternating lunges60 jumping jacks Minimal… Read more »

Warm-up2x10 plank tuck jumps10 scap pushups10 cossack squats10 PVC pipe/broomstick/jumprope pass throughs + 10 OH squats Minimal Equipment WOD A) 3 rounds of:15/side gorilla rows5 pushups + 5 diamond pushups + 5 wide pushups15/side db glute bridge floor pressThen3 rounds… Read more »