Whiteboard Brief: WOD 112 min EMOMMin 1- AMRAP Inch Worm with Push-upMin 2- AMRAP Up Down Jump SquatsMin 3- AMRAP Single Leg Deadlift (:30 each leg)Min 4- AMRAP Ice Skaters**Deadlift with KB or unweighted if at homeWOD 25 Rounds “Sprint Lunges”Sprint :15 + Do 20 Lunges immediately after sprintRest :90 between setsRead More

Whiteboard Brief: Warm Up: 3 Rounds :30 Jumping Jacks :30 Inch Worms (no push-up) :30 Reach Backs (standing, wide legs, reach behind feet, then up overhead) :30 Boot Strap Squat :30 Wall Shoulder Stretch (Forearms on all, walk feet back, drop head down past arms) WOD 1: 4 RFT 20 Russian KBS (Backpack Swings) 15...Read More

Whiteboard Brief: WOD 1: 2 RFT 10 Min Cap10 KB High Pull ea arm25 Lunge w/KB10 KB Shoulder to Overhea ea arm15 Russian Kettlebell SwingsWOD 2: 10 Min AMRAP20 Alt. Plank Shoulder Taps20 Kettlebell Swings40 Goblet Squats20 Kettlebell Swings20 Up DownsRead More

Whiteboard Briefs and Demos: In Gym: https://youtu.be/FeRxVpzaqtA  At Home: https://youtu.be/xOX82rGTEgk  WOD 1: For Time:10 Strict Plate Press15 Overhead Squat20 Plate Push Press25 Plate Bus Driver Squats30 Plate Push Jerk35 Plate Front Squats*Every 90 Sec 20 BicyclesWOD 2: 8 Minute Cap *“Death By Jump Rope” or Jumping JacksMin 1: 10 Reps Jump RopeMin 2: 20 Reps...Read More

Whiteboard Briefs/Movement Demos: In Gym: https://youtu.be/wFR5vEXpHP8  At Home: https://youtu.be/fO6kjuPa6eo  NOTE: You will do each 4 Min Ladder twice!! WOD 1: 4 Min Ascending Ladder2 Strict Press2 Cal Row4 Strict Press4 Cal RowIncrease by 2 reps ea round– 3 min Rest Then RepeatWOD 2: 4 Min Ascending Ladder2 Sit Up2 Box Jump4 Sit Up4 Box JumpIncrease...Read More

Whiteboard Briefings/Demos In Gym:  At Home:   WOD 1: 14′ EMOM :45/:151) Jumping Jacks2) Lunges3) P-lette Hops4) Flutter Kicks5) Rest3 Times throughWOD 2: W/a Partner 4 x 200m Sprints (Soccer filed sideline)One Partner works/One Rests4 Sprints eachRead More

Whiteboard briefs and movement demos: In Gym:  https://youtu.be/UJbat1UdS1g  At Home:  https://youtu.be/hnP2JfQ_8fY  WOD 1: 9′ Cap12-9-6-3Toe 2 DBDB ThrusterBurpee over DBWOD 2: Tabata 12′Alternate between 3 moves listed on :20w/:10r intervals for total of 12 continuous minutesMtn ClimberRussian Twist (B/W)Tuck JumpsRead More

Whiteboard Briefings! At Home: In Gym: WOD 1: 14 EMOMAlternating BetweenOdd: 4 Alt DB Snatch8 Push Up12 SquatEven: :45 Ice SkatersFinisherAgility Ladder Drills/RelaysRead More

WOD 1: 15 min AMRAPTeams of 4! Partner 1: 20/15 Calories on RowerPartner 2: MAX DB Box Step OversPartner 3: MAX BurpeesPartner 4: AMRAP 5 Push-ups10 Sit-ups15 Air SquatsPartners 2-4 are going off partner 1, when they get done rowing, rotate.CASH OUT: IndividualStart a clock, every minute they must stop and do 5 V-ups until finished100 Russian...Read More

WOD 1: 15 min CAP1 Burpee Tuck Jump2 KB SDHP 3 Double KB Deadlifts4 Double KB Shoulder to Overhead5 Inch Worms (with push-up)6 Up Down- Broad Jumps (Jump Back and Forth in place)7 Sit-ups8 Plank KB Drag 9 American KB Swings10 Goblet LungesTreat this like the 12 days of christmas workout! 1 then 2,1 then 3,2,1…WOD 2: Partner8 min...Read More