Workout of the Day

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

Monday

Warm Up:

Kettle Bell MINI Workout

Strength:  Back Squat  1 x 20 Remember this one

WOD:

8 Rounds

Unbroken!! Hang Squat Cleans x 8 (95/65)

HSPU x 8

Double Unders x 8

***The Weight of the Squat Clean will increase by 10 pounds each and every round and you MUST complete the squat cleans unbroken before moving onto the HSPU****

After Party:  Interval Rowing

40:20 x 6

Friday

Warm Up:

Row 500

10 Pull Ups

10 Sit Ups

10 Lunges each leg

10 OHS with PVC

10 Ring Dips

WOD:

4 Rounds

RUN 800m

OHS x 10 (95/65)

KB Swings x 20

Knees to Elbows x 30

Wednesday

Warm Up:

 Run 800

20 Push Ups

20 Shoulder Roles

20 Ring Rows

20 KB Swings

20 Walking Lunges

STRENGTH:  Back Squat 1 x 20 reps 65%-70% of 1RM (don't put the bar down!!!)

WOD:

10  Barbell Thrusters (115/ 75)

20  Double Unders

30 KB Swings (55/35)

40 Push Ups    

50 Squat Jumps

40 Push Ups

30 KB Swings (55/35)

20 Double Unders

10 Thrusters (115/75)

Wednesday