Workout of the Day

Monday, May 25th 2020

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 »

Sunday, May 24th 2020

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 »

Saturday, May 23rd 2020

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 »

Friday, May 22nd 2020

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 »

Thursday, May 21st 2020

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 »

Wednesday, May 20th 2020

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 »

Tuesday, May 19th 2020

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 »

Monday, May 18th 2020

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 »

Sunday, May 17th 2020

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 »