your results...

Warm-up What you need: Yoga mat 3 Rounds: 12 Scap pushups 30s Shoulder rotation 7 Ground to FLR 30s Arm forward/backward swing 2 Full circle rotation from Pushups position 30s German arm swing Strength What you need: Weight (backpack?) or band to scale up your HR push-ups, Wall to hold

Saturday Slammer! Warmup: Warmup will be posted on the private FB Group Page! Test run: After the warmup, walk, jog, or run for 1 minute away from your home. Use a piece of tape, rock, chalk line to indicate how far you get. Use this as your distance calculator for

Warmup: 10 minutes: 10 of each: Jumping Jacks Toe Touch + Reach Towel Pass Thru’s Scorpions Strength Circuit: 4 rounds: 30 sec on, 10 sec rest: -RDL toe touch -Other leg -Arm circles / or band pull aparts -Inchworm x5 sec plank -Reverse Flies WOD: “Isolation Annie”: 50-40-30-20-10 Situps Jump

Warmup: 10 minutes: walk, jog, row, bike Towel WOD! Get two small rags or towels, and get on a ‘slippery surface’: hardwood or laminate. Strength Circuit: 3 rounds: 10 reps of each: Mountain climbers Knee tucks Feet pikes Rear Lunge Side Lunge Runners Lunge Hamstring Curls Twisting Side Plank Roll

Warmup: 3 rounds: 5 up dog /down dog 10 alt groiner + twist 10 towel pass throughs 10 towel overhead squats Strength Circuit: 15 min AMRAP: Single Leg Glute bridges x 10/ leg Couch / Chair Rear Foot Elevated Split Squats x 10/leg Side Lunges or Cossack x 10 (5/

Warmup: 3 rounds: Turkish Getup with a book/kb/db X 3/arm Straddle Stretch x 5 Long Sit Press x 10 Hollow body rocks x 10 Superman raises x 10 Gymnastics EMOM x 12: 1- HSPU 2- Cross Body V-Up’s Explanations below: Gymnastics EMOM x 12: 1: 5-10 reps of a Handstand

Warmup: 8 minute AMRAP: (can extend this to 12 mins if you have the time ;)) 6 plank shoulder taps 12 Heiden jumps 6 up downs (burpee no push-up) 12 alt. reverse lunges (6/leg) Backpack or Weight Vest WOD! Put some THINGS in a backpack and let’s get moving! You

FRIDAY : Warm up (3 Rounds) : – 30’’ Plank – 30’’ Superman – 30’’ Hollow tuck – 1’ Rest (3 Rounds) : – 30’’ Shoulder tap (pushup position) – 30’’ Glute bridge + calf raise hold – 30’’ Hollow tuck rocks – 1’ Rest (3 Rounds) : – 30’’

THURSDAY : Warm up (10’ Window) : – 20 Mountain climbers – 30’’ Pushups (top) hold – 1’ Wallsit – 3’ Rest – (10’ Window) : – 20 Side cross Mountain climbers – 15’’ Pushups (bottom) hold – 1’ Wallsit EMOM 15’ (1x full complex every minute) : – 1