Workout of the Day

MONDAY

Warm Up:  

Run 400m

10 Push Ups

20 Mountain Climbers

20 Air Squats

20 Walking Lunge Steps

20 Sit Ups

STRENGTH:  2 Rounds of "LYNNE " 

Bodyweight Bench x Max Reps followed immediately by

Pull Ups x  max Reps 

    rest 45 seconds and repeat once bench is open

WOD: 

Run 400m

45# Overhead Walking Lunges x 21 steps each leg

Overhead Squats x 21 (75/45)

Run 400m

45# Overhead Lunges x 15 steps each leg

OHS x 15

Run 400m

45# Overhead Lunges x 9 each leg

OHS x 9

**Time Limit 24 minutes**

Friday

Rain Alternative Workout:

 "JOSH"

21 Overhead Squats(95/65)

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

AFTER PARTY:  Row Relay

Friday

Warmup:
mountain climbers 1 min
air squats 20
walking lunges x 20
row 250meters

WoD: "Murphy"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
* exercises can be done in any order but you Must start an finish with the mile run

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