Workout of the Day

Wednesday

Warm UP:

10 Pull Ups

10 Push Ups

10 OHS w/ PVC

10 Supermans

repeat 3 times

WOD:

AMRAP 10 MINUTES:

HSPU X 6

BOX JUMPS X 12

AMRAP 10 MINUTES:

THRUSTER X 5 (115/75)

BURPEES X 10

AMRAP 10 MINUTES

DOUBLE UNDERS X 10

AIR SQUATS X 20

WE WILL TAKE EXACTLY 2 MINUTES BETWEEN EACH AMRAP.

AFTER PARTY:  ROW RELAY

Monday

Warm Up:

Run 800

10 Strict Pull Ups

10 Push Ups

10 Walking Lunges

10 Shoulder Rolls/ Dislocates

STRENGTH:  3 Sets Max Push Ups without putting knees on the ground.  Rest 1 minute between sets. Record the number of push ups you get.

* you can scale up by putting a plate on your back for added weight or use a weighted vest if you have one.

WOD:

Row 1500m then    

 3 Rounds of:

   30 - KB Swings (55/35)

   30 - 45# Overhead Walking Lunges

**we will have a staggered start if class is large**

Double Unders for 50

Friday

Warm Up:

Row 500

10 OHS w/ PVC

10 Pull Ups

10 Push Ups

10 Walking Lunges

10 Shoulder Dislocates with PVC

repeat one time all of it

WOD:

100 Air Squats 

 8 Rounds of:

  Squat Clean Thruster x 8 (75/55)

  Deck Squat Burpee Box Jump x 8

100 Air Squats

  

  *******NOTE:  WE WILL BE IMPLEMENTING ONLINE CLASS SIGN UPS AS OF THIS COMING MONDAY!!  PLEASE SIGN UP IN ADVANCE FOR THE WEEK AHEAD FOR ALL CLASS TIMES YOU WANT TO ATTEND.  WE WILL LIMIT THE SIZE TO 12.  THIS WILL HELP WITH THE AMOUNT OF EQUIPMENT AVAILABLE******

  

Wednesday

Warm Up:

Run 400

Walking Lunges x 20

Push Ups chest to floor x 20

Pull Ups Strict x 10

Shoulder Dislocates x 10

OHS w/ PVC x 10

STRENGTH: BENCH PRESS  5 X 5

WOD:  "FIGHT GONE BURPEE"

Three rounds of one minute at each of the following five stations for max reps. One minute rest after each round. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately.

Wall-ball (20/14)
Sumo dead lift high-pull (75/55)
Box jump
Push-press (75/55)
Burpees

Monday

Warm Up:

Row 250

Walking Lunges x 20 steps

OHS x 20

Push Ups x 20

Strict Pull Ups x 12

Sit Ups x 20

STRENGTH:  BACK SQUAT

1 X 20 

**increase the load by 5 - 10lbs from last week

WOD:

Run 400

Thruster x 9 60% 1RM of Push Press

Knees to Elbows x 9

Run 400m

Thruster x 15

Knees to Elbows x 15

Run 400m

Thruster  x 21

Knees to Elbows x 21

Guys:  Time Limit of 16 minutes!!

Girls: Time Limit of 20 minutes!!

***For every 20 seconds over the time you are you are penalized 5 burpees****

Friday

Warm Up:

Goblet Squat KB x 15

Push Ups x 15

Walking Lunges x 15

Sit Ups x 15

Back Extensions x 15

Jumping Jacks x 100

WOD:

Row 1000m

Run 500m (one lap plus one building)

10!

OHS

Burpee Box Jumps

Wenesday

Warm Up:

Run 400

10 pull ups

10 sit ups

10 OHS with PVC

10 Ring Dips

repeat on more time

STRENGTH:  PUSH PRESS 3 X 3  DIP-DRIVE

WOD:

AMRAP 20 min

10  Wall Ball

10  Knees to Elbows

10  SDLHP **can use barbell or KB if needed 

10 Double Unders

Monday

Monday

Warm Up
Row 750
10 kb swings
10 pull ups
10 squats
10 knees to elbow

Strength: Back Squat 1 x 20
* increase last weeks effort by 5-10 pounds

Wod:
4 rounds
Squat Cleans x 10
Pull Ups x 20
Walking Lunges x30

OR if you ran the 1/2 Marathon

WOD:

100 Double Unders
then
20..19...18...17.....1 KB Swings
1..2...3..4..5..6....20 Push Ups
then
100 Double Unders

after party: KB TGU

Friday

Warm Up:

row 500

10 pull ups

10 push ups

20 walking lunges

20 sit ups

20 squats

WOD:

25 Sit Ups

50 Air Squats

  3 Rounds of 

  Deadlift x 5 80%1RM

  KB Swing x 25

50 Air Squats

25 Sit Ups

AFTER PARTY:  Row Intervals

Wednesday

Warm Up:

Run 400 

10 Push Ups

10 Pull Ups

10 Squats

10 Sit Ups

500m Row

STRENGTH:  PRESS 3 x 3

WOD:

20-18-16-14-12-10-8-6-4-2

Thrusters (95/65)

Box Jumps

Knees to Elbows 

KB Swings (55/35)

Pull Ups

AFTER PARTY:  Row Intervals