Sunday FundayBasic body weight stuff. Get out, get moving. Some awesome workouts lined up next week. Today is not a race. its about move for 20 minutes and a steady pace and getting on with your day. Warm Up. 3 Rounds 200 M Run10 Lunges 10 push ups Wod- 20 Minutes Amrap200M Run15 No push...Read More

Saturday Run Day2 Options First choice- sprints3×400 with 90 second rest 1×800 with 3 Minute rest 3x 400 with 90 second rest OR Run 5k on this nice day—————————————————————————————————–Workout Wod 1-7 Minutes Amrap10 Barbell or Dumbbell Hang Cleans (5 each arm if you only have 1 dumbbell20 Air squats Rest 3 Minutes Wod 2 7...Read More

Warm up3 rounds 10 squats 10 lunges 10 Broad jumps Booty day DUMBBELL VERSION 18 minutes EMOM (6 rounds of each movement) Dumbbell version Minute 1- goblet squats Minute 2-weight lunges Minutes 3- bulgarian split squat weighted or unweighted At 18 minutes go straight into 30 single arm (alternating) devil presses **Treat this like a...Read More

Warm up-Run 5 Minutes, start with 10 squats and stop and do 10 squats every mintueStrength/skillRun work! 1×200 meter run Rest 1 minutes 3×400 meter run rest 2 minutes between 1×200 meter run restRAIN VERSIONWarm up- 3 rounds. 10 squats, 10 push ups, 10 sit upsStrength/skill 8 minute emomeven minutes 6 strict presses (very light...Read More

Warm up-4 Rounds 10 Push ups 10 squats 10 Sit ups No strength today. The wod for the dumbell verison ends up being 150 reps of each movement. The barbell version is slightly different with the snatches. Dumbbell version 50-40-30-20-10 Alternating Dumbbell snatches Push ups Sit upsBarbell Version For the snatches go lighter weight 95/6525-20-15-10-5Then...Read More

Warm up-Spend 10 minutes moving- run, walk, practice doubles unders, pull ups, push ups squats, just move for 10 minutes Strength Strict Press with a 2 second hold at the top. Barbell- 5 sets of 5-10 depending on the weights you have Dumbell single or double 5 sets to failureWod_ Repeat from April 4th, do...Read More

Warm up-3 Rounds Run 10020 pass throughs 10 Air squat with a one second hold Strength (barbell or dumbbell) Front squats Barbell- get 5 sets of 5 to 8 front squats depending on the weights you have at home Dumbbell 5 Sets of 8 to 10 goblet squats with a 1 second hold a the...Read More

Warm up-3 Rounds 5 push ups10 Squats 10 sit ups100m jog Wod 1- Dumbbell version single or double 3 rounds for time10 Push Press ( 5 each arm) 10 Floor press ( 5 each arm)10 Bupees Rest 5 Minutes Wod 2 3 Rounds Run 40033 Air squats Rest 5 minutes Wod 350 thrusters for time,...Read More

Do one workout or do both! Running Wod-2x200m with a minute rest between1x800m with a 3 minutes rest 1x 1 mile with a 4 minutes rest 1x800m with a 3 minutes rest 2x200m with a minutes rest Wod Run 800m30 Dumbbell hang clean and jerk (switch every 5 reps)75 Lunges no weight100 Doubles or singles...Read More

How do you measure progress, test and retest! ************90 seconds rest between rounds Let’s see how you do on this repeat workoutFor the warm up get out and move for 5 minutes. any cardio then do 1 very slow round of this workoutNo strength! Get after it, treat this like a crossfit open workout. 10...Read More