Workout of the Day

Wednesday

Warm Up:

Run 400m

10 Dips

10 OHS with PVC

10 Super Mans

10 Shoulder Roles with PVC

10 Pull Ups

Run 400m

Strength:  Back Squat Find 3RM

WOD:

5 Repetitions of Each is Considered 1 "REP" .....Complete 3 "REPS" then Run 400m or Row 500m.  Continue this alternating 2 "REP" and run or row sequence 

AMRAP 25 minutes.

Deadlift x5 

Hang Squat Clean x 5

Front Lunges R x 5

Front Lunges L x 5

Push Jerks x 5

Back Squat x 5

Man Maker (Squat Thrust +Squat Clean Thruster) x 5

run 400 / row 500

****Weight should be based on the hardest movement ****

Monday

Warm Up:

Row 500m

20 Inch Worm Push Ups

20 Stationary Lunges

20 Pull Ups....work on the negative/eccentric

20 Knees to Elbow

20 Sit Ups

Strength:  Bench Press 5 x 5

WOD:

"Fran"

21-15-9

Thruster x 95/65

Pull Ups

** if you don't scale correctly you will take too long to finish this workout**

After party:

AMRAP 15 Minutes:

2 TGU each Arm

10 Goblet Squat KB 

15 Box Jumps

 

Wednesday

Warm-Up:

Run 400 

20 OHS with PVC

20 Push Ups

10 Pull Ups...work on the negative

20 Back Extensions

10 Burpees

WOD:

With a Partner Complete the Following:

Run 400m 

Burpees while partner Runs keep track of your numbers

Repeat for a Mile Run each

then.....

3 Rounds of:

Row 250m

25 kb swings

15 Box Jumps

Partner Starts as soon as 1st teammate is done with the Row

MONDAY

Warm Up:

Row 750 each

Squats 15 

Push Ups 15

Pull Ups 15

Sit Ups 15

STRENGTH: 

Push Press 1, 1, 1, 1, 1 (warm up and then do 5 sets of 1)

WOD: 

AMRAP 20 minutes

Squat Clean Thruster x 5  95/65(scale as needed)

Hand Stand Push Ups x 10 ( scale as needed)

Knees to Elbows x 15

AFTER PARTY:  

TURKISH GET UPS : learn and then practice with Kettlebell

  

Team Sunday

In teams of 4-5 Complete the Following:

Run 400m 

Run 400m backwards 

Plate Carry 200m Relay (around one storage building) 45# 

Row Relay 2000m all complete their leg of the row then:

Complete 7 Rounds as a Team of:

7 Burpees

7 Pull Ups

7 Box Jumps

***Each person must finish each exercise before moving on to the next in order**

Run 800m

  

Friday

Warm Up :

Row 500

Joint Mobility Circuit

WOD:

5 Rounds for time of:

50 Push Ups

40 Wall Ball

30 KB Swings

20 Knees to Elbows

10 Burpee Box Jumps 

After Party:  

Rowing Relay

 

Wednesday

WarmUp:  

Row 250

Run 200

10 Lunges each leg

10 pull ups

20 Sit Ups

Strength:

Push Jerk 3 x 5

WOD:

AMRAP 12 minutes:

Deadlift x 7 65%1RM

Burpees x 7

rest 2 minutes then

AMRAP 12 minutes:

Power Clean x 10

Thruster x 10

Run 200m

After party:

Run 1/2 mile

50 Sit Ups

Monday

Warm Up:

Run 800m

20 of each:  squats, lunges, shoulder dislocates, sit ups

Strength:  

Deadlift technique practice then 3 x 3

WOD: 

10........1

Squat Cleans 75% Front Squat 3RM

KB Swings 55/35

Pull Ups

After Party:

3 Rounds:

Row 200m

Box Jumps x 10

Knees to Elbows x 10

 

Friday

Warm Up:

Run 400m 

30 Push Ups

30 Lunges

Get Warm!!

WOD:

Row 1000

Run 800

Pull Ups x 80

Box Jumps x 80

Slam Balls x 80

Run 800m

Row 1000m

Post time to comments and have fun

FRIDAY December 4th

Warm Up:  Group Warm Up

"Jackie"

Row 1000

50 - 45# Thrusters

30 Pull Ups

***we will go in heats when the rowers are done the next group will go***

After Party:

Burpee Ladder