HOME WORKOUT Strength: Tempo Push-ups – 2 Tabatas 20/10 First Tabata Round (4 Min.) 4 Seconds down, 1 Second Up 2nd Tabata Round (4 Min.) 1 Second down, 4 Seconds Up WOD: 5 Rounds for Time 10 Burpee star jumps 20 R&20 L Knee to elbows (These will be done from a plank position on…

HOME WORKOUT Strength: Tempo Squats 10x EMOM Odd Minute 2 Tempo squats 15-0-15-0 (15 seconds down, 0 @ bottom, 15 seconds up, 0 @ top) Even Minute 10 Tempo Glute Bridges 0-5 (5 sec hold @ the top, 0 @bottom) WOD: (5 Rounds for reps) “Tabata This!” Home Workout Version Tabata Box/Chair Step Ups Tabata…

HOME WORKOUT Coach Moe Warm up: 5 Rds 10 quarter squats 10 lunges 10 kang squats 10 shoulder taps Moe’s Special: For time 100 Burpees **Top of the minute 10 air squats Core (Moe’s specialty part 2) 3 sets 30 sec work /15 sec rest Plank dips upright bicycle Plank knees to elbows

HOME WORKOUT The answer to your question 8 min AMRAP 15 push ups 15 V-ups *3 min rest 8 min AMRAP 20 air squats 20 sit ups

HOME WORKOUT Up in Smoke 10 Rds for time 14 squats 14 Alt DB snatches 14 Hand Release burpees **25 min cap

HOME WORKOUT Rick Rolled “Tabata Russian Twist *1 Min rest Tabata Reverse lunges *1 Min rest Tabata V-ups *1 Min rest Tabata Overhead squats”

HOME WORKOUT WARM UP: Dynamic Warm up WOD: MURPH (adjusted) For Time: 1-Mile Run (or run for 8 minutes) 100 DB Rows 200 Push ups 300 Air squats 1-Mile Run (or run for 8 minutes) In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This…

HOME WORKOUT Warm-up Kickboxing Combos Strength: 5 Rounds/E2:30MOM Bi’s and Tri’s Bi’s dumbbell “21’s” Tri’s dumbbell kickbacks WOD: 3 x’s 5 Min. AMRAPS **1 min rest between each round** 1st Round (5 Min.) 5 box dips 5 air squats 5 burpees REST (1 Min.) 2nd Round (5 Min.) 7 push ups 7 bicycles ( R&L…

HOME WORKOUT Practice: 10 Minutes of Pistols Core: 10 Min Ab Work 5 Rounds for Quality 5 V Ups 5 Leg Raises :30 Plank WOD: 5 Rounds for Time Run 200M 10 Alt Single Arm Devil’s DB Snatch