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WODS 1.18.21-1.24.21

Monday follow along DAILY-5 WARM-UP 1:00 Cardio Choice into... AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs

1.11.21-1.18.21

MON follow along! DAILY-5 WARM-UP 1:00 Cardio Choice into... AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio

Friday Gym Updates 1/8/2021

Hi Friends, On Monday, King County will move into Phase 1 for Inslee's Healthy-Washington plan that opens up more avenues

1.4.21-1.10.21

Here's the full week from NCFit with follow along videos attached! Here's the full week of mobility videos from The

1.3.21

bootcamp! Full Body Bonanza 10 Min AMRAP 3 Min Rest Between AMRAPs Arms/Back 10 Strict Press 10 Bicep Curls 10

1.2.21

follow along! DAILY-5 WARM-UP 1:00 Cardio Choice into... 4 SETS (:20 ON / :10 OFF)* MOVT 1 - Air Squats

1.1.21

follow along! DAILY-5 WARM-UP 2:00 Cardio Choice into... EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain

12.31.20

follow along! DAILY-5 WARM-UP 1:00 Cardio Choice into... 3 SETS :30 DB Strict Press :30 Goblet Squats into... AMRAP x

12.30.20

follow along! DAILY-5 WARM-UP 1:00 Cardio Choice into... AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups

12.29.20

follow along! DAILY-5 WARM-UP 2:00 Cardio Choice into... EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent

12.28.20

follow along! 12.28.20 DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl

12.27.20

12.27.20 bootcamp! A Grand WOD Choose 10 Movements from the List Complete 1000 Reps Altogether Min of 5 Reps of

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