Friday

WOD Two sets of:60 seconds of Assault Bike or Rowing20 Alternating Arm V-Ups60 seconds of Static Squat Hold20 Bird Dogs (10 each side)60 seconds of Side Plank (30 seconds each side)20 Alternating Cossack Squats with a 2-second pause on each sideRest 60 secondsBreathe...

Thursday

WOD Warm-Up.Walk outs with a push-up x 20 repsReverse Snow Angels x 15-20 repsJefferson Deadlifts x 5-10 reps Followed by… Complete as many rounds and reps as possible in 30 minutes of:800 Meter Run60 Double-Unders20 Burpees If you don’t have a safe place to run,...

Tuesday

WOD For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and...

Monday

WOD Two sets of:60 second Run/Bike/Row (any machine you have access to)30 seconds of Divebomber Push Ups60 seconds of Alternating Reverse Lunges30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)30...

Thursday

Pre WOD EMOM for 8 minutes complete 4 TGU (2 on each arm) WOD “Cindu” AMRAP 20: 5 Strict Pull-Ups OR Odd-Object Rows (5 each side) 10 Pushups 15 Air Squats 30 Double-Unders OR 60 Singles Post WOD 10 minute foot smash with lacrosse ball, golf ball, baseball etc. (stand...

Wednesday

WOD Two sets of:90 second Run/Bike/Row (any machine you have access to)30 second Side Plank (each side)30 seconds of DB or KB “Kang Squats”30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold30 seconds of Alternating Cossack Squats Breathe exclusively...

Tuesday

WOD ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow...

Monday

ALTERNATE AT-HOME WORKOUT: LIMITED EQUIPMENTFor our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain...

Saturday

WOD Complete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run40...

Friday

Pre WOD Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Snatch from 2″ Below the Knee(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Build from approximately 70% to today’s heavy. If you miss, reduce the...