Another day of super-slippery roads over this way. Here’s another no-weight required workout. AMRAP 15 minutes: 5 Handstand push-ups (to scale this, kip from a headstand against a wall, or [...]
Another day where the ATL is covered in ice and no one is going much of anywhere. Another no equipment workout that will get it done… “Self-Destruct” 1 Military sit-up, 1 air [...]
Due to the winter weather, no classes will be held here today. But don’t let that stop you… No equipment needed for today’s body weight WOD, give yourself some room and get out [...]
Perform each of the three challenges, recover completely between each challenge (minimum 5 minutes). If you cannot do a strict push-up or burpee, work on those skills instead. 1) 2 minutes of [...]
Strength: Power cleans 5×5 Then Tabata intervals of: KB Swings (24k/16k) Air Squats Abmat sit-ups Sumo Deadlift (not high-pull) with KB (32k/24k) Count total reps on each exercise for score. [...]
Strength: Low back squats 5×5 Then – AMRAP 20 minutes: 10/10 KB Clean & Jerk (16k/24k) 10/10 Overhead squat to ball, one hand extended with KB (16k/24k) 15 Military sit-ups [...]
Strength: Deadlifts 5×5 Then, for time – Run 400m 3 rounds of: 5 pull-ups 10 KB swings (24/16 k) 10 Burpees Starting the new year off fresh! This is our baseline workout for newbies as [...]
15 minute skill practice: Pick a move you dread and get better at it – handstand push-ups, handstand holds, double-unders, kipping pull-ups, or an Olympic lift such as the snatch or clean. [...]
