Functional Bodybuilding Warm-up:2 sets8/side Rotating Bird Dogs8/side Figure 4 to Pigeon8/side Rotational Curtsy Squat8/leg Split Zercher Rotations A1) Goblet Hunter Squat: 8-10 Reps/LegA2) Single Arm Pendlay Row: 8-10/arm; Rest 90sec x 3 Sets B1) Weighted Bench Dips: 12-15 RepsB2) Zercher… Read more »

Warm-up10 side plank rotations30 second 90 degree squat hold5 wide stance air squats + 5 feet together air squats + 5 air squats 2 wall walks with 20 second hold in handstand after 2nd rep6 down up jumping jacks Minimal… Read more »

Warm-up 2 rounds of:10 bird dogs + 20 bear crawl shoulder taps10 scorpions 10 prisoner kang squats20 second glute bridge hold10 arm circles forward/10 arm circles backward5 yoga pushups Minimal Equipment WOD Every 3 minutes for 36 minutes alternate between:… Read more »

Warm-up 2 rounds of:20 plank shoulder taps + 10 scap pushups + 5 tempo pushups10 happy stars5/side leg kick into single leg deadlift10 cossack squats30 second bottom of squat hold with arms overhead5 inchworm to plank Minimal Equipment WOD @8am… Read more »

Warm-up 2 rounds:10 good mornings + 10 deadlifts30 second wallsit with shoulder presses 10 presses + 20 second overhead hold 10 bridge ups + 20 second reverse plank5 down up tuck jumps Minimal Equipment WOD @ 8am & 4pm A)… Read more »

Warm-up2x20 PVC/broomstick/jumprope pass throughs30 seconds/side pigeon stretch15/side leg swings10 Alt. perfect stretch, step back to down dog between each rep30 second handstand hold 10 bridge ups20 jumping jacks Minimal Equipment WOD 22 minute AMRAP for quality(controlled tempo throughout)With right arm… Read more »

Memorial Day Murph 1 mile run100 pullups200 pushups300 air squats1 mile run*If you have a weight vest, wear it *Minimal equipment/bodyweight modifications:Instead of pullups you could sub1) 100 db rows per side (75/side if using a heavy db)2) 100 renegade… Read more »

Functional Bodybuilding Warm-up:2 sets10 Prisoner Good Mornings10 Air Squats (Arms Overhead)10 Gorilla Walk Steps10 Alt. Beast to Leg Thru A1) Kang Squat: 6-8 repsA2) Alt. Gorilla Row: 6-8 Reps/arm; Rest 90sec x 3 Sets B1) Keeling Thor Press: 6-8 Reps/armB2)… Read more »

Warm-up 1 minute couch stretch/side20 PVC pipe/jumprope/broomstick shoulder pass throughs10 controlled tempo overhead squats20 ankle taps20 second plank hold w/right arm extended20 second plank hold w/left arm extended20 alternating step out to perfect stretch5 feet together burpees50 lateral hops Minimal… Read more »

Warm-up2 rounds of:30 second 90 degree squat hold10 bootstrapper squats5 tempo squats 5/side kneeling T-spine rotations 5 tempo bent over rows10 front raises holding light object Minimal Equipment WOD @ 8amhttps://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight WOD @ 10am https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 20… Read more »