Warm up 3 rounds 100m Run10 Push ups10 Hang power cleans Feel free to switch between hand stand push ups, pikes, and regular push ups. Be careful. Don’t become a fail video. ****If you are unable to keep a decent pace on handstand push ups, that’s when you want to switch to regular push ups...Read More

Extra running workout! Run 1 mile, Rest 4 minutes, run 1 mile, rest 4 minutes, run 1 mileWorkout 30 Dumbbell snatch alternating 40 sit ups50 Burpees over your DB40 sit ups30 Db snatches Rest 3 Minutes 30 DB push press right arm30 DB rows right arm (or 15 pull ups)30 Db push press left30 Db...Read More

Warm up 5 Minute slow run40 squats 30 push ups20 rows or pull ups Friday Run Day! Go for a few short controlled sprints so you dont pull a hammy. We want you to complete this running sequence4x400m with 2 minute breaks in between. What is this suppsoed to feel like? go all out on...Read More

Warm up20 push ups50 Jumping jacks3 Minutes run50 jumping jack20 Push ups Barbell or dumbbell strength-5 sets of strict presses- Weight and reps will depend on what weights you have on hand. Do five sets of presses to failure. Even with a single dumbbell you should be able to work to failure pretty quickly with...Read More

Warm Up-3 Minute Run 3 rounds for time5 push ups10 pull ups or rows15 squats Strength-BarbellIf you have access to bar lets go through 5 sets of 7 back squats OR front squats at about 70 percent. If you don’t have weights to get to 70 percent simply slow your reps down.. 3 seconds down,...Read More

Warm up-4 Rounds 200M Run10 Overhead squats with pvc pipe or broom stickit’s time to start working on these overhead squats, you have time now. See the video below“Nancy” DB version 5 Rounds for Time:400m Run15 Single Arm DB OHS 50/35 (Switch sides whenever)*If you lack the mobility to complete the DB Overhead squat, you...Read More

Warm up50 High knees50 butt kicks 30 Pass throughs 30 good mornings 30 jumping jacks Strength 5 sets 5 sets of 3 squats with a 10 second hold at the bottom. this will be challenging no matter if you are using a DB or Barbell. Keep it on the lighter side no matter what. Today...Read More

Sunday FranDay I had the yoga day wrong yesterday. It’s today. 8:30am Join Tanya here on here facebook page for some yoga. Warm up3 rounds 200 M Run 10 push ups20 Jumping jacks 10 lunges Several versions of Fran to choose from below! No pull up bar needed, but if you have a pull up...Read More

Endurance. Run or run/walk for 45 minutes. fast or slow, post distance to facebook page. 8:30am Join Tanya here on here facebook page for some yoga. Run 5 minutes then 3 rounds 5 light cleans to get ready for the workout 7 push ups. Wod- “Double Elizabeth” Dumbbell version For Time: (Go FAST on this...Read More

Warm up 3 Rounds 100 M run10 Ground to Overhead 10 No push ups burpees 10 Push ups Chipper fun Dumbbell verison (cap yourself at 20 minutes and move on if you didnt make it) 60 DB Snatches (right arms only) 50/3560 Burpees60 DB Snatches (left arms only)60 Air Squats****Scale to 40 if this seem...Read More