Whiteboard Brief: Warm Up: 2 rounds 20 Lateral Hops 10 Knee To Chest 20 Butt Kickers 10 Knee To Chest 20 Flutter Kicks Build: Chest/Back EMOTM x 16 Mins: 1) 6-12 Single Floor Press (Right Arm) 2) 6-12 Single Arm Bent Over Row (right arm) 3) 6-12 Single Floor Press (Left Arm) 4) 6-12 Single...Read More

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 rounds 1 min. Tabata Mountain Climbers 6 Samson Lunge with Torso Twist 8 Bootstrap Squats 10 Glute Bridges :15 sec. Crab Hold Build: Core 3-4 rounds: 10 Situps 10 V Ups 10 Tuck ups rest :60 b/w sets *Goal is to rest as little as possible between each movement Conditioning:...Read More

Whiteboard Brief: Warm-Up: 2 Rounds 20 Jumping Jacks 5 Slow Arch Ups 5 Inch Worm Push-Ups1 10 Slow Good Mornings 10 Walk the Dogs Build: Shoulders 3-4 sets: 10 each arm Strict or Push Press (with 3 count lower) :20 HS hold or feet elevated Straight Arm Plank rest :60-:90 b/w sets Conditioning: 5 Rounds...Read More

Whiteboard Brief: Warm-Up: 2 RDS Tabata Style Butt Kickers High Knees Toy Soldier Kicks Squats with 2 Second Hold in Bottom Bodyweight Russian Twists Build: Legs 4 sets: :30-:60 Wallsit 7 reverse lunges (right leg) 7 Reverse Lunges (left leg) :15 sec Squat Hold at Parallel rest :90 b/w sets Conditioning: 10-9-8-7-6-5-4-3-2-1 Single Arm Overhead...Read More

Whiteboard Brief: Conditioning: “Hero workout- Jack“ 20 min AMRAP: 10 Push Presses 10 KB swings 10 Uptown Tuck Jumps Build: Biceps/Triceps -This is optional.. but it’s Saturday so we might as well have some fun!- 100 Banded Bicep Curls (or DB Curls or Curls of some sort!) 100 Banded Tricep Extensions (or bench dips) *Split...Read More

Whiteboard Brief: Build: Core Accumulate 3:00 in a Straight arm Plank Position Every time you break do 5 Updowns (no pushup burpee) Conditioning: Thrusters….You knew these were coming at some point 😉 4 Rounds for time: Run 400 M 10-15 Single Arm DB/KB Thrusters (trade arms as needed) *Thrusters should be completed in 2 sets...Read More

Whiteboard Brief: Build: Hamstrings EMOTM x 10 Mins: 1) 10 KB/DB Romanian Deadlifts (light weight only? Add a 4 count lower on each rep) 2) 7-10 ea/ Single Leg Glute Bridge w/ 2 sec pause at the top of each rep Conditioning: 100 Kettlebell Swings For Time: EMOTM (including 0) 35 Double Unders/Single Unders or...Read More

Whiteboard Brief: Build: Chest/Triceps Every 2:30 x 5 sets 8-12 Floor Press w/ Right Arm 8-12 Floor Press w/ Left Arm 10-15 DB Skull Crushers (Double DB or single.. peep the video for options) *Do all reps back to back with as little rest as possible! Conditioning: 7 Min AMRAP: 7 Burpees 7 Single Arm...Read More

Whiteboard Brief: Build: Quads 3-4 sets: 8-12 Tempo Goblet Squats (32X1) immediately into 6-10 Squat Jumps rest :90 b/w sets Conditioning: Chipper Style: 30 “Lunge Lunge Squats” 30 “Strict” Situps 20 Lunge Lunge Squats 20 Strict Situps 10 Lunge Lunge Squats 10 Strict Situps *Complete all reps of the “Lunge Lunge Squats” before moving into...Read More