Warm-up 2×5 scorpions/side10 weighted good mornings 10 feet together/knee together squats10/side reps perfect stretch to active pigeon stretch10 scap pushups10 down ups Minimal Equipment WOD @ 8amhttps://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight WOD @ 10am https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 5 rounds of:200m run20 kb… Read more »

Warm-up 30 seconds high knees30 seconds butt kicks30 seconds 2 side shuffles w/lateral touch2x10 steps forward + 10 steps backward tabletop bear crawl15 tabletop bear crawl shoulder taps10 prisoner kang squats10 sumo RDLs Minimal Equipment WOD @ 8amhttps://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight WOD… Read more »

Warm-up 2 rounds of:20 mountain climbers + 20 plank jacks6 windmills/sideIn perfect stretch, 8/side elbow to ground then twist10 air squats pulling arms overhead each rep6/side leg swing into reverse lunge Minimal Equipment WOD @ 8am https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight WOD @… Read more »

Warm-up 50 jumping jacks10 cuban press10 leg swings/side10 alternating step out to perfect stretch10 plank to pushups10 squat jacks50 jumping jacks Minimal Equipment WOD @ 8amhttps://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight WOD @ 10am https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 10 minute AMRAP:10 weighted step ups10… Read more »

Functional Bodybuilding Warm-up:2 Rounds8/side Shrimp Squats10/side Single Leg Glute Bridge6 V-ups + 6 V-Tucks20sec Reverse Plank Bridge A1) Front Foot Elevated Split Squat: 8-10 reps/LegA2) Quadruped Row: 8-10 Reps/Arm; Rest 2min x 3 sets B1) Glute Bridge Floor Press: 10-12… Read more »

Warm-up2 rounds:10 alternating leg kicks10 bridge ups10 steps forward + backward duck walk with arms locked out overhead + 20 second hold in squat with arms locked out10 plank jacks + 10 shoulder taps + 10 ankle taps Minimal Equipment… Read more »

Warm-up 2 rounds10/side side plank rotations10 tuck ups 10 unweight alt. single leg RDLs6/leg step downs6 double pushups burpees Minimal Equipment WOD @ 8am with Coach Lisahttps://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight WOD @ 10am with Coach Bodyweight https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 3 sets… Read more »

Warm-Up 90 second couch stretch per side2 rounds of:10 knees to bottom of squat5 tempo air squats (5 seconds down-5 seconds up)10 controlled arm circles per side in kneeling tabletop position10 dead bugs10 bent over flies + 10 front raises… Read more »

Warm-up 20 PVC/broomstick pass throughs8 cossack squats with 3 second hold at bottom of each rep6 reps Inchworm to pushup + walk out past plankPer leg: 8 stationary split squats + 8 chest near ground in perfect stretch + 8… Read more »

Warm-up 2 rounds of:6 burpee to jumping air squat6 windmills per side8 db/odd object presses with 20 second overhead hold8/leg leg swing to reverse lunge8 scap pushups Minimal Equipmenthttps://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 10-9-8-7-6-5-4-3-2-1Per arm of single… Read more »