Warm Up Intervals 20secs on/10secs off 3 rounds Down & Ups Windmills Air Squats Glute Bridges Strength: Odd Object Good Mornings 4 sets of 15 reps WORKOUT OF THE DAY Intervals 40secs on/20secs off 4 [...]

Warm Up 4 Min AMRAP 20 High Knees 20 Butt Kickers 20 Sumo Down & Ups 20 Lunges Core WOD 6 min AMRAP 5 Banana Rolls 10 Hollow Rocks 10 Superman Rocks/Supermans WORKOUT OF THE [...]

“WOD Sin Fronteras” Warm Up Buy in: 50 down & ups 50 High Knees Then 3 rounds 30 sec plank hold 20 plank reaches (10L, 10R) 15 Jumping Air Squats 30 sec catchers hold WOD [...]

Warm up 75 Jumping Jacks Then 3 rounds 20secson /10secs off Plank Reaches Inchworms w/ push ups Plank Hip Toe Taps Plank Hold Strength: Seated Odd object Press (2 hands on obj) superset with push [...]

Warm Up 4 step duck walks for a min buy in Then 4 rounds 10 Lunges w/ twist 10 Down & ups 10 Runner Stretches 10 Groiners Strength: Bulgarian Split Squats on couch 4 sets [...]

Warm Up 6 MIN AMRAP 10 Leg Raises 10 Sprawls 10 Jumping 180 Air Squats 10 Shoulder Tap to Push Up WOD 21-15-9-15-21 Odd Object Reverse Lunges (21L,21r) Burpees Single Arm Push Presses With Odd [...]

Warm Up Buy in: 100 Jumping Forward Jacks 5 Rounds 10 Push Ups 15 Squats 8 Min AMRAP 21 Bicycle Crunches 15 Goblet Squats 9 Burpees Rest 2 mins 8 MIN AMRAP 15 V-ups 12 [...]

Warm Up Buy in: 20 sprawls Then 3 rounds 10 Down & Ups 10 Toy Soldiers 10 Lunges with a twist 10 Supermans Strength: Single Leg Romanian Deadlifts with Broomstick & Backpack 4 sets of [...]

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 sec pause at the top. 4 sets of 10 reps [...]

“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 5 HPSU/Decline Push Ups 10 Pistols./Lunges (Alternating 5L,5R) 15 V-ups/BF [...]