Whiteboard Brief: Warm Up: 2 Rounds, Tabata style (:20 seconds on :10 seconds off) High Knees Arm Swings Across/Up and Down Prisoner Squats Strict Press Calf Raises Build: Hammies “Romanian Deadlift Marathon sets” 3 sets: 10 Reps of the following stances: Close (feet 1-2 inches apart) Hip width Shoulder width Sumo (hands between legs) *Yes,...Read More

Whiteboard Brief: Warm-Up: 2 Rounds20 Lateral Hops10 Knee To Chest20 Butt Kickers10 Knee To Chest20 Flutter KicksWOD 1: 12′ AMRAPBuy-in: 800m Run (or 4 min. Run)-Then-3-6-9-12-15-18, etc.Up DownsBicycles (R/L = 1)EMOM 20 Penguin Taps (or DUs)WOD 2: Farmer’s Carry Cool Down3 Rounds:30 Single Right Side Farmer’s Carry:30 Single Left Side Farmer’s Carry1:00 RestRead More