“Annie on the Run”50-40-30-20-10Double undersSit-ups200 Meter run 3 Max Sets:HSPU/HS hold/Seated strict pressRest as needed between sets

“Quarantine & Chill” 5 Rounds: 400 Meter Run 30 Weighted step-up 30 Lateral Hops Over DB

“Climbing Mt.Wuhan”15 Minute Ladder:4 Hand release push-ups4 Mountain climbers100 Meter overhead carry 8 Hand release push-ups8 Mountain climbers 100 Meter overhead carryEtc….

“Deck of Cards Solo”Complete the Deck for Time:Spades – Goblet SquatsClubs – BurpeesDiamonds – Sit-upsHearts – G2OH Face cards and Aces = 10 repetitionsNo jokers

Sunday Active Recovery WOD It’s that time of the week! We found a great 30 minute yoga routine specifically designed for beginners. Let’s use this day to help ourselves recover from a tough week of training. As always, enjoy your Sunday and we’ll have another workout posted tomorrow.

30-35 Minutes For Max Distance:Run, Row, Bike or SwimIf you ran for 30 minutes last week and you felt good then up that time domain by 5 minutes. Depending on how thrashed you are from the week will dictate intensity. Listen to your body! -OR- Explore Hiking TrailEach Saturday during this “quarantine” we encourage everyone... Read More

“Contagion”7 Rounds:1 Minute – Burpee box jumps1 Minute – Russian twist1 Minute restScore = Total reps

“Run From the Rona”10 Rounds::90 Seconds easy run:60 Seconds moderate run:30 Seconds hard run

4 Rounds: Not For Time6-10 Tempo Push-ups 33336-10 Tempo bulgarian split squats 333360 Seconds flutter kicks/scissor kicks Notes:The tempo for the push-ups and split squats is a 3 second hold at the top, a 3 second descent, a 3 second hold at the bottom, and then a 3 second ascent.

“Netflix & Lysol”4 Minute AMRAP:BUY IN – 200 Single unders20 Ground to overhead10 Strict pull-upsRest 4 Minutes 4 Minute AMRAP:BUY IN – 100 Double unders 20 Ground to overhead 10 Strict pull-ups Rest 4 Minutes 4 Minute AMRAP:BUY IN – 50 Triple Unders 20 Ground to overhead 10 Strict pull-ups Rest 4 Minutes Notes:Modify the... Read More