Warm-up1 Minute double under practice5 Hollow/arch transitions5 Strict press “Hiccup”Tabata8 Rounds (each):20 Seconds work, 10 seconds restFlutter kicksPush-upsG2OHDouble undersScore = total reps Cool DownCalf stretch (30 seconds each leg)Cat cow stretch (10 repetitions with 5 seconds hold)Foam roll quads (1 minute each leg)

Warm-up3 Rounds:100 Meter run10 Air squats5 Push-ups to downward dog Workout“Den”10-9-8-7-6-5-4-3-2-1Double dumbbell clusters (50s/35s)200 Meter run Cool DownThread the needle (30 Seconds each side)Book open stretch (30 Seconds each side)Calf stretch (20 Seconds each side, 2 sets)

Warm-up200 Meter run Dynamics5-6 Repetitions of eachInch wormsKnee hugsToe tucksTebow with a twist Workout“Radar”For Time:400 Meter run9-12-15Double dumbbell deadlifts (50s/35s)Lateral burpees over Dbs800 Meter run15-12-9Double dumbbell deadlifts (50s/35s)Lateral burpees over Dbs400 Meter run Cool DownWide leg hamstring stretch (1 Minute)Couch stretch (2 minute each leg)

Warm-up5-10 Repetitions of each movement (see video for demonstrations)Arm circles (each direction)Forward & backward arm swingsShoulder rolls Neck rolls “Cowboy”20 Minute AMRAP:Farmer carry (53s/36s)25 Sit-ups each time you put the kettle bells down.Score = total meters Cool DownChild’s pose (1 Minute)Prone Chest Stretch (30 seconds each arm)Forearm stretch (30 seconds each arm)

Warm-up2 Rounds:1:00 Minute jump rope5 Deadlifts5 Elbow rotations5 Front squats5 Strict presses Workout“Macho Taco”5, 3 Minute AMRAPs:BUY-IN60 Double unders20 jumping lunges-then as many rounds as possible of-3 Power cleans (135/95)3 Front squats (135/95)3 Shoulder to overhead (135/95)Rest 1 minute If you do not have a barbell, perform 3 burpees + 3 thrusters with your object.... Read More

Warm-up200 Meter run DynamicsSamsonsInch wormsSide lungesTebows Workout“The Last Dance”23 Minute Ladder: teams of 22 Push-ups2 G2OH1 Suicide run (Partner A)4 Push-ups4 G2OH1 Suicide run (Partner B)6 Push-ups6 G2OH1 Suicide run (Partner A)Etc…Continue increasing push-ups and G2OHs by 2 reps each round.Alternate suicide runs between you and your partner each round. MobilityPigeon stretch (1 Minute each... Read More

Saturday WOD:30-40 Minutes For Max Distance:Run, Row, Bike or Swim You can stick to your normal long slow distance today. Or, if you’re looking to spice it up consider some hill sprints. As always, listen to your body and adjust the workout to your needs. -OR- Explore Hiking TrailEach Saturday during this “quarantine” we encourage... Read More

“Supple Leopard”15 Minute AMRAP:9 Strict press15 Weighted sit-ups21 Bent over rows 1 Minute wall sits

“Tiger Balm”20 Minute AMRAP:200 Meter run7 Power cleans40 Double unders