Whiteboard Brief: Warm-Up Samson LungesToy Soldier KicksBird DogsGood MorningsSumo Inch Worms (NO push up)WOD 1: For Time (Chipper) – “Fat Amy”50 Air Squats10 Burpees40 Sit Ups10 Burpees30 Alternating Lunges 10 Burpees20 KB Swings10 Burpees10 Meter Bear Crawl10 Burpees20 KB Swings10 BurpeesRead More

Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleHigh KneesArm Swings Across/Up and DownPrisoner SquatsStrict PressCalf RaisesWOD 1: 4 Rounds3:00 On/1:00 Off:15 Box Jumps or Step-Ups (On Stairs or Tuck Jumps)12 Push Ups9 Thrusters (KB, DB, Backpack)*Pick Up Where You Left OffWOD 2: 4 Rounds8 Weighted Glute Bridges:40 Wall Sit (with or without weight):90 RestRead 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

Whiteboard Brief: Warm-Up: 2 Rounds1 min. Tabata Mountain Climbers6 Samson Lunge with Torso Twist8 Bootstrap Squats10 Glute Bridges:15 sec. Crab HoldWOD 1: A Lil’ Strength Werk1) 3 x 10 KB Cossack Lunges2) 2 x 20 Reverse Lunges (KB or Backpack (Goblet, OH))WOD 2: 8′ AMRAP8 Air Squats8 KB Swings (or Backpack Swings)4 Alternating Pistols (Single...Read More

Whiteboard Brief: Warm-Up: 2 Rounds20 Jumping Jacks5 Slow Supermans5 Inch Worm Push-Ups10 Slow Good Mornings10 Walk the DogsWOD 1: 16′ EMOMMin. 1: 14 KB (or Backpack) DeadliftsMin. 2: 12 V UpsMin. 3: 10 KB Push Press (5/5 or 10 Backpack Push Press)Min. 4: :45 PlankWOD 2: Core Cash Out3 Rounds:8 Hollow to Arch RollsMax Hollow...Read More

Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleButt KickersHigh KneesToy Soldier KicksSquats with 2 Second Hold in BottomBodyweight Russian TwistsWOD 1: For TimeBuy In: 250m Run (or 1:15 Run or Jog in Place)5 Rounds:10 Lunges (10/10)10 Air Squats10 Sit-Ups Cash Out: 250m Run (or 1:15 Run or Jog in Place)WOD 2: Core Cash Out3 x 20/20 Russian...Read More

Whiteboard Brief: WOD 110 min EMOM7 KB Push Press (push-ups if no weights available)7 KB Front Squats (air squats if no weight available)*Only 1 Kettlebell Needed*Switch arms each minuteWOD 2Every 3 mins x 5 Rounds200m Run + 1 Round of KB “DT” DT = 12 Deadlifts, 9 Hang Power cleans, 6 Jerks*If you don’t have...Read More

Whiteboard Brief: WOD 1Chipper (30 min CAP)800m or 4 min run50 Double KB Deadlifts (or heavy duffle)50 Jumping Jacks or 100 Jump Rope Singles50 Mountain Climbers50 Alternating Snatch (DB or Back Pack)400m or 2 min runWOD 2Tabata Air Squats (5 Rounds)**Try to accumulate 100 reps!Read More

Whiteboard Brief: WOD 112 Min AMRAP 30 Thrusters (DB or use broomstick and double reps!)30 Shoulder Tap Push-ups30 Double Upright Rows (DB or dufflebag filled with items)30 Box jumps (Box jump, curb jump, or tuck jump)WOD 23 min AMRAP30 High Knees20 Plate (or pillow) ground to OH10 Goblet Squats (KB or Backpack)–rest 1 min-3 min...Read More

Whiteboard Brief: WOD 14 RFT20 V-ups100 Toe Taps on Plate or object20 Power Cleans (DB or backpack/duffle bag filled with items)1:00 Wall Sit20 Alt Down Dog ReachesWOD 23 Rounds 10-20 Plank Stairs:10-:40 Handstand hold (feet on box or couch, body at 90 degrees)**Modification- plank hold with feet elevated15 Toes to post or toes to couch...Read More