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: 3 Rounds:30 Jog In Place10 Samson Lunge with Twist:30 Ice Skaters5 Inch Worm to Up DogWOD 1: On the 5:00 x 5 Rounds:Wearing Back Pack where ever possible:15 Pushups (Scale number of reps as needed)15 Lunge400m RunRead More
Whiteboard Brief: Warm-Up: Tabata 2′ Alternate between Up DownsJumping JacksMobilize: :45 sec eaCouch Stretch (L)Couch Stretch (R)Pigeon (L)Pigeon (R)WOD 1: AMRAP 15Ladder increase number of Suicides and Rounds of Exercise by one each round1 10M Suicide1 Round of 3 Bent Over Rows6 Floor Press9 v-up12 Goblet SquatsThen 2 10M Suicidefollowed by 2 Rounds of 3, 6, 9, 12and so on...Read More
Whiteboard Brief:Warm-Up: 3 Rounds:30 Alternating Toe Taps to Object10 Flutter Kicks10 (5 ea side) Alt V-upsWOD 1: AMRAP 18 Minutes:20 Bent Over Rows (10 per arm, if only one DB/KB)15 Heels to Heaven10 Air Squat Hops (over odd-object/forward or lateral)200M SprintRead More
Whiteboard Brief: Warm-Up: 3 Rounds8 Good Mornings10 Arm Swings8 Scap Push Ups10 Russian TwistsWOD 1: 4 Rounds (20:00 Total):40s Weighted Hollow Hold, :20s Rest:40s Romanian Deadlifts, :20s Rest:40s Single Arm OHS Hold (L), :20s Rest:40s Single Arm OHS Hold (R), 1:20 RestCompleted with a dumbbell or pack.Read More
Whiteboard Brief: Warm-Up: 2 Rounds of20 Jumping Jacks10 Plank To Down Dog20 Ice Skater10 Deadbug RocksWOD 1: AMRAP 15:20 “Odd-Object” Ground-to-Overhead20 Lateral Hops over “Odd-Object”20 Standing Sit Up/Reverse Burpee (raise/pad the floor with yoga mat and/or couch cushions)20 Lateral Hops over “Odd-Object”WOD 2: Grass Stains or Rug Burns3 Rounds Not for time6 L-sit to Kneeling15 foot...Read More
