*See video on SFCF members page for explanation of warm-up movements and accessory movements Warm-up90 seconds jump-rope or substitute of choice2 rounds of:8 bridge ups with forward lean stretch8 controlled arm circles/arm in tabletop position (knees and hands on ground)5… Read more »

*See video on facebook page for explanation of W’s and Y’s, pushups with step up, step down and modifications for strict HSPU Minimal Equipment WorkoutMonday – Saturday at 8amhttps://zoom.us/j/236839072 Bodyweight WorkoutMonday – Saturday at 10amhttps://zoom.us/j/567669836 Warm-up 30 jumping jacks30 mountain climbers12 reps each… Read more »

Functional Body Building Warm-up:2 Sets6 Inch Worm to Perfect Stretch 8 Yoga Push-ups10/side Clamshell Side Planks A1) Glute Bridge DB/KB Floor Press: 10-12 Reps/ArmA2) Cross-body RDL: 10-12 Reps; Rest 2min x 3 sets B1) Offset Push-ups: 8-10/armB2) DB/KB Chainsaw Rows: 8-10/armB3)… Read more »

Warm-up 3 rounds of: 8-10 weighted good mornings5 plank to pushups8-10 bootstrapper squats5 bridge ups (to crab walk position) Minimal Equipment WorkoutMonday – Saturday at 8amhttps://zoom.us/j/236839072 Bodyweight WorkoutMonday – Saturday at 10amhttps://zoom.us/j/567669836 Bodyweight WOD 5x 3 minutes on 1 minute offAMRAP: 5 burpees-7… Read more »

*See video on SFCF members page for explanation of rotational mountain climbers, db hang clean + split jerk, and side plank raises and rotations. Minimal Equipment WorkoutMonday – Saturday at 8amhttps://zoom.us/j/236839072 Bodyweight WorkoutMonday – Saturday at 10amhttps://zoom.us/j/567669836 Warm-up3 rounds of 10 controlled presses… Read more »

*See video on SFCF members page for explanation of forward leaning plank, single leg elevated glute bridges, db complex, shoulder tap sub, and ab accessory movements Minimal Equipment WorkoutMonday – Saturday at 8amhttps://zoom.us/j/236839072 Bodyweight WorkoutMonday – Saturday at 10amhttps://zoom.us/j/567669836 Warm-up 10 forward/backward leg… Read more »

*See SFCF members page for video of warmup exercises and separate video for backpack burpees, russian step ups/lunges, lungesters, and reverse burpees Warmup2 rounds of:5 windmills/side5 scorpions/side20 weighted small arm circles forward/20 small arm circles backward5/side alternating hip opener lunge… Read more »

*See video on SFCF members facebook page for explanation of cuban press, bear crawl pushup, happy stars, lateral squat hop overs, backpack movements, scale for wall walks, and back flies Warmup 50ft alternating straight leg kicks50ft crab walk50ft bear crawl50ft… Read more »

Warmup 2-3 rounds of:8-10 kang squats10 Broomstick/Jumprope/PVC pipe pass throughs 5 pushup to downward dog30ft spiderman crawl*For kang squats, interlock hands behind head. Start with a good morning, then bring hips forward and sit into bottom of a squat, then… Read more »

Functional Bodybuilding Warmup3 sets 5/side SA reverse plank bridges10 quadruped hip extensions/leg10/side side plank rotations A1) Db/kb kang squat: 8-10 reps controlledA2) Db/kb half-kneeling push press: 6-8 reps/sideRest 2 minutes x 3 sets B1) Alt. archer pushups: 6-8/sideB2) Alt. Db/Kb… Read more »