WOD

5:00 Clock :30 High Knees 5 Push up down dog 10 Air squats Then… 4 Rounds 50 Russian twist 75 Du/singles 30 Alt Db snatch 50/35 right into…, 20min jog

6min Clock 20 Jumping Jacks 5 Inch worm 20 High Knees 5 Inch worm 20 Mountain climbers Then.., Every 2min. x 15Rounds: 5 Burpees 10 Push-Ups 15 Sit-Ups 20 Air Squats So SPRINT each round and try to finish fast! Then.., Have an ice bath!!!

5min Clock 20’Butt kocks 10 Alt Liz 5 Push up downdog 20 Plank steps video Then.., 4 Rounds 15 Toe touches 10 Side v-ups e/s 10 Bird dog total Then.., For Time: 50-40-30-20-10 Feet Elevated Dips Bulgairian Split Lunges Off The Chair (L+R=2)** Feet Elevated Sit-Ups (Feet on chair) video ** On the B. Split…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here 10 Min Clock 10 Alt Lizard with push up 10 Alt Bird dog 10 DB Deadlifts 10 Goblet Db squats Then.., 10min AMRAP 18 HR push ups or Hspu 18 Alt db hang squt Cleans 50/35 or 36 squat jumps @10:00 10min AMRAP 18 Situps 18…

6:00 Clock 30 Jumping Jacks 30 Butt kicks :30 plank Then.., 10 Burpees 10 Burpees 20 Lateral Lunges (L+R=2) 10 Burpees 20 Lateral Lunges 40 Sit-Ups 10 Burpees 20 Lateral Lunges 40 Sit-Ups 60sec. Plank 80 Russian Twists (L+R=1) 10 Burpees 20 Lateral Lunges 40 Sit-Ups 60sec. Plank 80 Russian Twists 120 Jumping lunges or…

6:00 Clock 10 Alt Lizard Stretch woth pushup 20 AlT RDL :30 plank Then.., AMRAP 15min 20 Alt Reverse lunge 50/35 25 Hand-release Pushups or HSPU 20 Alt Reverse Lunge 20 HR puships or HSPu 20 Alt Reverse lunge 15 HR pushups or HSPu 20 Alt Reverse lunges 10 HR pushups or HSPu 20 Alt…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 6min Clock 10 Alt Lizard stretch 5 Imch worms :30 Plank hold 30 Mountain climbers total Then.., Legs/Chest/Bicep Superset: 10 Goblet Db squats 50/35 10 DB RDL’s each side 10 DB Floor Press each arm 10-12 DB or Band Curls Rest 60sec. Repeat for 4…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here 8min Clock 10 Scap Pushups 20 Bicycle kicks 10 Air Squats 20 Arm circles Then.., EMOM x 20min Min 1: Max Dbs shoulder overhead or Chair Dips Min 2: 20 Max reverse situps holding DB/Bb Min 3: Max Jumping Air squats Min 4: Rest Then…, 20min…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 6min Clock 10 Alt leg RDL BW 30 Big Arm cirlces 10 Rev lunges 30 Flutter kicks Then.., 6min Clock 10 Cat cow 10 Bird dog total :20 SL glute bridge each side Then.., 6 Rounds 12 Alt Db Devils Press 50/35 24 Alt leg…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Complete 2 Sets Of: Jumping Jacks x 20r High Knees x 20r (Total) Up Downs x 10r Lunges x 10r (Total) Squat Jumps x 10r Perfect Push-ups x 10r Then.., 8 Rounds for time 12 Burpees 8 Db Deadlifts 50/35 rest 1min 6 Rounds for 25…