Whiteboard Brief: A)Warm Up: 6 min AMRAP (but take your time)5 Inch worms (without pushup on first round)20 Jumping jacks10 Air squats with 2 second pause in bottom:20 wall shoulder stretch (forearms on wall, drop head down)20 Walk the dog steps B) Mobility “Shin Box Hip Flow”6 alt. rotations through the following sequence:-All done in...Read More

Whiteboard Brief: A) Warm Up: 3 Rounds6 Grasshoppers each leg10 Twisted crossesBear Crawl :1020 Broomstick or light weight strict press B) Squat Werk Every 3:00 x 4 sets6-10 Rear Foot Elevated Split Squats (each leg)10 Tempo Goblet Squats (3131) C) Stamina (13 mins) Choose 1 move from the following list and perform the workout below:*Burpees*Up...Read More

Whiteboard Brief: A)Warm Up: 3 Rounds:30 jog in place:30 Boot Strap Squats:30 Arm swings:30 Plank Shoulder taps B) Upper Push: Every 90 secs x 4 sets (6 Mins)6-10/side Single arm DB or KB Floor Press w/ 31X1 Tempo C)Jump Rope Practice: EMOTM x 6 Mins1) Singles/Doubles x :402)Right leg only singles x 10-20 reps3) Left...Read More

Whiteboard Brief: A)Warm Up: 2 Rounds10 Reach backs8 Face down twisted crosses6 Alt plank shoulder taps4 Knee push-ups6 Air squats8 Alt Lunges10 Up downs B) Barbell Gymnastics (12 Mins) With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above knee)EMOTM x 4 Mins7 High...Read More

Whiteboard Brief: Warm Up: 2-3 Rounds :30 Jog in Place 5 Air Squat 10 “Steps” Walk the Dog 10 Good Morning Build: Hammies Complete 100 of the following: Banded Good mornings DB/KB RDL Cone Touches (50/leg) *Reps and sets are up to you today.. if you go with the RDL’s or Good mornings then try...Read More

Whiteboard Brief: Warm Up: Tabata 2′ Alternate between  (:20 on/:10 off) Up Downs Jumping Jacks Mobilize: :45 sec ea Couch Stretch (L) Couch Stretch (R) Pigeon (L) Pigeon (R) Build: Core 3-5 Sets 12-20 Alt. V Ups :20-:30 Side Plank (wtd if you can) :10-:20 Hollow Hold rest :60-:90 b/w sets Conditioning: Every :90 x 6...Read More

Whiteboard Brief: Warm Up: 2 Rounds 20 Arm Swings (10 left to right, 10 forward and back) 5 Slow Supermans 5 Inch Worm Push-Ups 10 Slow Good Mornings 10 Walk the Dogs Build: Chest/Back 4-5 Rounds: -3-10 Wide Pushups -3-10 Narrow Pushups -Max Reps Normal Pushups (stop 2-3 reps short of failure) In between Rounds...Read More

Whiteboard Brief: Warm-Up: “27 Squat Routine” Following along with the video: 1 Squat each in your natural squat stance:Toes ForwardToes OutToes in Then Repeat in a wide stance And again in a narrow stance Then repeat with right leg slightly forward Then finish with left leg slightly forward Build: Legs Every 3:00 x 4-5 sets...Read More

Whiteboard Brief: Warm-Up: 3 Rounds 8 Good Mornings 10 Arm Circles 8 Scap Push Ups 10 Russian Twists Build: Shoulders Cardio Strength Edition: E 2 Mins x 4 Sets: :30 MTN Climbers or Jump Rope 5-10 Strict or Push Press (R arm) 5-10 Strict or Push Press (L Arm) Conditioning: Death By Devil’s Press EMOTM...Read More

Whiteboard Brief: Warm Up: 2 Rounds 10 Samson Lunges 10 Toy Soldier Kicks 5/5 Bird Dogs 10 Good Mornings 10 Sumo Inch Worms (NO push up) Conditioning: “Hero workout- Holleyman” 30 Rounds for Time: 5 Airsquats 3 Push Press (3 each if single arm) 1 Power Clean (1 each if single DB) Build: Biceps/Triceps Let’s...Read More