Link of the Day Warm-Up: Group Dynamic WOD: I. AMRAP in 12 Minutes: 20 Alternating Lunges 20 AbMat Situps Rest 6 Minutes II. AMRAP in 12 Minutes: 20 Grasshoppers 20 Air Squats III. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Row 500m 20 Air Squats 20 Pushups Row 250m WOD: I. For Total Reps 7 Minutes Max Wall Balls (20/14) 6 Minutes Max Burpees 5 Minutes Max Pullups 4 Minute Max AbMat Situps 3 Minute Max Distance “Inchworm” II. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Group Dynamic WOD: I. For Time: 100 Burpees *15 Minute Limit II. Accumulate 3 Minutes in L-Sit III.  3 Minutes Per Leg in “Couch Stretch” Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Tabata Something Else” Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Pullups Intervals 9 – 16 = Pushups Intervals 17 – 24 = AbMat Situps Intervals 25 – 32 = Air Squats *There is no rest between exercises II.  4 Rounds: 30 Seconds Flutter Kicks 30 Seconds Rest III. 10 Minutes Foam Rolling Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) 20 Goblet Squats 20 Burpees WOD: I. 6 Sets: 6 Deadlifts (as heavy as possible, unbroken) 12 Chest-to-Bar Pullups 18 Wall Balls (20/14) *Rest 4 Minutes Between Sets II. Accumulate 3 minutes in FLR Scaling options for all ability levels will be provided for by your coachRead more