At-Home Strength

5 Rounds:
15 Push-ups
30 Bird Dogs
45 Second Plank
*Rest 1-2 Minutes Between Sets

Live Zoom Workout – 4:00pm MDT

Live Workout
*Can’t make the live workout? That’s okay! Do the at-home WOD on your own, put in your score, and fist bump and comment on other’s results!

4:00pm MDT
https://zoom.us/j/134747377
Meeting ID: 134 747 377

Yayyy Friday!!!

12 Minute AMRAP of:
20 Alternating Dumbbell Snatch
15 Burpees
10 Toes-to-Bar

Rx= 50/35lb dumbbell & toes touching bar. Reduced weight or modified toe-to-bar = scaled score.

Deadlift 5-5-3-3-2-2

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps

*Build throughout, to a medium/heavy set of 2. Not a 2RM

Rest Day

Relax and spend time with your family & friends!

Getting a workout in? Post what you did! We’d love to see it.

At-Home WOD For America

1776 Reps For Time:
1000 Meter Run
257 Air Squats
230 Sit-ups
150 Lunges
139 Push-ups
* Break up reps however you’d like.

At-home 8 Round Friday

8 Rounds with 3 Minutes on the Clock:
200 Meter Run
10 Air Squats
8 Burpees
20 Bicycle Sit-ups
*Rest remainder of 3 minutes
*Score is total reps – 384 possible

A Fun, 8 Round Friday

8 Rounds with 3 Minutes on the Clock:
2 Squat Cleans @~70%
5 Box Jumps
8 Burpees
20 Bicycle Sit-ups
*Rest remainder of 3 minutes
*Score is total reps – 280 possible
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