Athletes, we are having some issues with our emails. If you have any questions or need anything please give me. call or shoot me a text at 509-845-9796. We will try to get this resolved tomorrow. Due to this email issue we will not be sending our at home WODs for the rest of the…

Warm-Up:3 Rounds30 Seconds EachKettlebell Deadlifts (Between Legs) Air Squats to Medicine Ball Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side) Push-up to Down Dog  Performed With Lighter Kettlebell Mobility:Child’s Pose on Ball: 40 SecondsKettlebell Ankle Stretch: 30 Seconds Each SideSquat Hold with Kettlebell: 40 Seconds Workout of the Day:“Free Agent”6 Rounds For Time:200 Meter Run21 Wallballs…

Warm-Up:30 Seconds EachSingle Unders Active Spidermans Single Unders Lateral Squats Single Unders Mountain Climbers Fish Game on Concept 2 RowerClick Here for more info and rules of the Fish Game Mobility:Couch Stretch: 90 Seconds Each SidePigeon Pose: 90 Seconds Each Side Workout of the Day:“Repeat After Me”AMRAP 5:21 Double Unders9 Burpees Directly Into… AMRAP 5:Max Meter Row Directly Into… AMRAP 5:21…

Warm-Up:30 Seconds EachActive Samson Active Spidermans Alternating Bird Dogs  Down Dog Good Mornings Romanian Deadlfits  Lateral SquatsElbow Rotations Back Squats  Push-up to Down Dog Strict Press and Reach Front Squats  Mobility:Front Rack Stretch: 40 SecondsBarbell Ankle Stretch: 40 SecondsWarrior Squats: 40 Seconds Strength:Barbell ComplexBuild to a Heavy Complex: 2 Power Cleans2 Front Squats2 Push Jerks Workout of the Day:“Snickers”For time 30-20-10:Power CleansFront SquatsPush…

Warm-Up:400 Meters Easy  30 Seconds EachActive Samson Hollow Hold Alternating Step Back Lunges  Inchworm to Push-ups Arch Hold Box Step-ups (Lower Box)  Russian Baby Makers Straight Leg Sit-ups Box Step-ups (Higher Box)  Mobility:Childs Pose on Box: 30 SecondsUp Dog: 30 SecondsPike Stretch: 30 Seconds Workout to the Day: “Goodie Bag”For Time: 800 Meter Run50/35 Calorie Assault Bike40 Toes to Bar200 Meter Wreck…

Warm-Up:30 SecondsEasy Row Glute BridgesDown Dog Moderate Row Glute Bridge Walkouts Shoulder Taps Faster Row Single Leg Glute Bridges (15 Seconds Each) Push-up to Down Dog Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats  Mobility:Wrist Stretch: 40 Seconds Each DirectionOverhead Stretch on Wall: 1 Minute Workout of the Day:“Catch & Release”On the 4:00 x…

Warm-Up:30 SecondsEasy Bike PVC Pass ThroughsActive Spidermans  Moderate Bike PVC Overhead Squats Active Samson + Air Squat  Faster Bike PVC Pass Throughs (More Narrow) Push-up to Down Dog Snatch Biased Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats Strength:Power SnatchBuild to a Heavy Single Workout of the Day:“Hot…

Warm-Up:AMRAP 5:100 Meters of “Rowling” x10 Mobility:Couch Stretch: 1 Minute Each SideChild’s Pose on Kettlebell: 30 Seconds Workout of the Day:“Tee Time”5 Rounds:20 Kettlebell Swings (70/53)35 AbMat Sit-ups500/400 Meter Row After Party:Cool Down10-15 Minutes of Stretching & Rolling Recommended Targets: Lats Upper Back Glutes Quads

Warm-Up:30 SecondsGlute Bridges Front Plank Single Leg Glute Bridges (Right)Alternating Bird Dogs Single Leg Glute Bridges (Left) Front Plank to Push-up Plank Scap Pull-upsRing Rows or Strict Pull-ups  Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats  Mobility:Barbell Ankle Stretch: 1 MinuteBarbell Front Squat Hold: 1 Minute Workout of the day:“Rest Stop”AMRAP 5: 600…

Warm-Up:30 SecondsActive Samson Down Dog PVC Pass Throughs  Box Step-ups (Lower Box) Push-up to Down Dog PVC Pass Throughs  Box Step-ups (Higher Box)Inchworms to Push-upPVC Pass Throughs  Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility:Child’s Pose on Box: 40 SecondsFront Rack Stretch on Box: 40 SecondsWrist Stretch on Box: 40…

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