https://www.youtube.com/watch?v=HprZlascwAY Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps X4 No Equipment: 40 Burpee + Jump Squat 50 Push Ups 1200m Run (0.75 mile) -FT- Limited Equipment: 40 Devil Presses 50 Deficit Push Ups 60 Calories -FT- Strength: E2M-x5-3 HPSN 3x10 Seated DB Z Press; right into 30 bent over rear delt raises, 2min rest btw sets Endurance:...
https://www.youtube.com/watch?v=moeud3LPSys Warm Up: 10 Leg Swings R/L 10 Bird dogs 5 Jump Downs x2 4min AMRAP OTM-4min 3 Muscle cleans 100m Run No Equipment: Run, 200 m Plank Hold, 1 min 10 Box Jumps 20min AMRAP Limited Equipment: Run, 200 m 5 Hang Sqt CL 10 Box Jumps 16min AMRAP Strength: 5x5 FSQ E2M x4 12 BR Lunge Endurance: 3:00/1:30 x7 Row Run Bike Ski Midline: Tabata :20/:10 x8 Not Alt Flutter Kicks Sit ups ...
https://www.youtube.com/watch?v=JsmaVt1ofGg Warm Up: :15 JJ :15 Jump Sqts :15 push Ups :15 flutter kicks X4 No Equipment: 3 rounds, 1 min/ station, for reps: Shoulder Taps Sumo Squats Jumping Lunges Home Object CL Burpees Rest 1 min Limited Equipment: 3 rounds, 1 min/ station, for reps: DB Renegade Row, DBl Sumo Deadlift High-pull DB Front Rack Lunge DB Hang Power Clean DB Facing Burpee Rest 1 min Strength: 5x5...
https://www.youtube.com/watch?v=_01NXGNRRsw Warm Up: Old Man warm Up :10 Pulsing Squats-R :10 Pulsing Squats-L :10 Tuck Jumps :10 Side Plank-R :10 Side Plank-L x2 No Equipment: 10 Lunges 8 1 leg Alt Glute Bridge 6 Box Jumps 4 Side Kick throughs 10 RFT Limited Equipment: 10 Calories 8 Barbell OHS 6 Box Jumps 4 Side Kick throughs 10 RFT Strength: 5x5 BSQ Endurance: 1 Mile Run Rest 4 min X3 2000m your...
https://www.youtube.com/watch?v=s0tIeyN5H1o Warm Up: 10 Leg Swings R/L 10 Bird dogs 10 Down Dog toe touches 4min AMRAP OTM-4min 100m Run No Equipment: 800m Run 50 ASQ 30 Sit Ups 5RFT Limited Equipment: 800m Run 30 Swings 30 Sit ups 5RFT Strength: 5x5 DL 4x10 DB/KB GM Endurance:OTM-20min Odd:Run 150m Even:35 DUs Midline: :15 Hollow Hold :15 Single leg v-ups :15 Arch Hold :15 Up down planks :15 Rest x4 ...
https://www.youtube.com/watch?v=WDP62Cf8qxg&t=22s Warm Up: Old man warm up :20 Butt Kicks :20 ASQ x4 No Equipment: 75 Burpees *3 Box Jumps OTM Limited Equipment: 30 Man Makers -FT- *3 Box Jumps OTM Strength: 5x5 Bench Press/Floor Press Endurance:Pick One 5x500m Row 2min Rest Btw Run: 800m 3min Rest x2 400m Run 2min rest x20 800m 3min Rest x2 Midline:x1 50 scissor kicks 25 Toe Reaches 25 Tuck Ups ...
https://www.youtube.com/watch?v=EArWVSpi65s Warm Up: :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt X4 No Equipment: 400m Run 10 BW Lungsters 400m Run 20 BW Lungsters 400m Run 30 BW Lungsters -FT- Limited Equipment: 400m Run/500m Row 10 FSQ @weight #1 400m Run/500m Row 20 FSQ @weight #20 400m Run/500m Row 30 FSQ @weight #3 -FT- Strength: 5x1 CL Lift off+CL+CL Pull Endurance:Pick One 30mins of: Row Run Bike Midline: 300 Flutter Kicks (R/L=1) :15/:15x 6 Arch...
https://www.youtube.com/watch?v=57fmjanipbo Warm Up: OTM-5 20 JJ 5 Push Ups 10 ASQ No Equipment: 30-24-18-12-6 Burpees Jump Squats -FT- Limited Equipment: 18-15-12-9-6-3 DB PCL DB PP -FT- Strength: 5x1 SN+OHS+SN Endurance: 100 Calories 1:30 Rest 75 Calories 1:00 Rest 50 Calories -FT- Midline:x1 1x50 Hollow Rocks :60 Hollow Hold ...
https://www.youtube.com/watch?v=kRF6efBVsR0 Warm Up: OTM-Alt-9min 100m Run 20 ASQ 50 Flutter kicks No Equipment: Every 2:30 x6 100 Jumping Jacks (45 DUs) 20 Bulgarain Split Squats 15 Tuck Ups Limited Equipment: Every 2:30 x6 15 Calories 15 DL 15 Tuck Ups Strength: 4x7 FSQ OTM-5min 7 DBL KB FSQ OR 15 Wall balls Endurance: 3k Row-3min Rest 2k Row-2min rest 1k Row Run version: 1Mile-1200m-800m Midline: :15 Side Plank V-ups-R :15 Side Plank...
Warm Up: 2 wall walks 6 jump squats 10 shoulder taps 14 high knees (R/L=1) x3 No Equipment: Max HS Hold 5 Burpees 200m Run *Until you accumulate 4mins Upside down Limited Equipment: 24-21-18-15-12-9-6-3 Med Ball Clean Push Ups -FT- Strength: 4x7 Press/PP/PJ 3x20 Alt DB Press Endurance: Pick one 800m run Rest 2 min X 4 1000m row/bike/ski Rest 2 min x 4 Midline: :30 Hollow Hold :30 Arch Hold X...
Due to COVID-19 we are currently holding capped classes. Classes are capped at 15 members per class. This will be our practice until further notice.You’ll need to sign up through Zen Planner which you can do by clicking RIGHT HERE. No Shows are charged $10. You can also go to our Member Area page
To Members:
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When the workout concludes:
