Warm Up 50 High Knees 50 Jumpings Then 3 rounds 30 sec plank 7 Burpees 10 180 squats Strength: Single Arm Renegade Row w/ 3 [...]

“WODS Sin Fronteras” 50 air squat buy in: 6 MIN AMRAP Increasing by 3 Leg Raises BF Sit Ups Toe Touches Supermans 20 min AMRAP [...]

Warm Up 4 RDS 10 Down & Ups 10 Shoulder Taps 10 Good Mornings 10 Push Ups Strength: Seated Single Arm Press 4/10 Options 1: [...]

Warm Up 3 Rounds 15 Groiners 15 Glute Bridges 15 Kneeling to Squat hold Strength: Single Arm OH Odd Obj Reverse Lunges 4/10 (Each Leg) [...]

Warm Up 6 MIN AMRAP 10 Leg Raises 10 Sprawls 10 Jumping 180 Air Squats 10 Shoulder Tap to Push Up “PAINKLLR WOD 3” Can [...]

Warm Up 20/10 3 rounds 180 Squats Shoulder Taps Plank Reaches Hollow Rocks WOD 4 Rounds “Fight Gone Bad” Min 1: Dubs or Singles Min [...]

Warm Up Buy in: 5O Butt Kickers Then 3 rounds 10 Heel Sweeps 10 Sumo Down & Ups 10 Windmills 10 Groiners Strength: Sumo Deadlifts [...]

Warm Up 100 Jumping Jacks 3 rounds of Cindy 5 Rows with Odd Odj 10 Hand Release push ups 15 Air Squats Strength: Odd Obj [...]

Warm Up Buy in: 20 Squat Pulses 2 rounds 15 Glute Bridges 12 Lunges with twist 9 Hollow To Superman Core Wod 40/20 3 Rounds [...]

Warm Up 3 Rds 20/10 Jumping Jacks Arm circles Inchworms with a push up Plank push ups Strength: Wall Walks 4/4 2 min rest Plank [...]