At home, Ice Day WOD: Warm-up: 2 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes).  Complete as many reps as possible during each set of 20 seconds. Set 1- Air squats    Rest 1 minute Set 2- Push-ups    Rest 1 minute more »

Warmup: rom, dynamic stretches, 15 burpees, 15 squats, 15 push ups Then 20 min AMRAP:20 inchworms30 sec wall sit20 diamond push-ups45 sec wall sit20 tuck jumps1 min wall sit20 mason twists45 sec wall sit20 calf raises30 sec wall sit Cooldown: 3 x 1:00 plank with shoulder taps, rest :20 between rounds

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds 30 forward lunges 30 dips 30 reverse lunges 30 alternating v-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 1 min jumping jacks WOD: 15 Min AMRAP: 5 Push-up 10 Squats 15 Sit-ups 20 Lunges Rest 2 Minutes, then 10 x 1 Min Planks, rest 30 sec (alternate between plank and side planks) Stretch well

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for Time 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jumps Cooldown: 2 x 2:00 Plank holds, roll out and stretch

Warmup: ROM, dynamic stretches, 10 inchworms with push ups, 10 jumping squats, 10 lunge with twist WOD: 3 Rounds for time 20 reps each: Squats Pushup V-ups Lunges Dips Slow mountain climbers Plank shoulder taps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Wall walk-downs 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Fred and I are racing today, so do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run more »

Warmup:  ROM, dynamic stretches, 400M run, 25 sit-ups, 25 squats WOD:  3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.