Workout of the Day

Wednesday

Warm Up:

10 Pull Ups

10 Sit Ups

10 Squats

10 Back Extenstions

10 Ring Dips

Row 300

WOD:

"CINDY"

Amrap 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

After Party:  1 mile run

Monday

Warm Up:

200 Single Skip Jump Rope

20 Ring Rows

20 Push Ups

20 Walking Lunges

20 KB Swings

10 Shoulder Dislocates with PVC

20 OHS with PVC

Strength:  

Push Jerks 3 x 3 

Option B:    Press 3 x 10

WOD:

For Paleo Challenge Athletes:

"Christine"

Row 500

12 Bodyweight Deadlifts

21 Box Jumps

*scale weight accordingly*

For NON Paleo Challenge Athletes:

AMRAP 20 min

7 Wall Ball

14 Box Jumps

21 KB Swings

Friday

Warm Up:

OHS w/ PVC x 20

Sit Ups x 20

Mountain Climbers x 40

Pull Ups x 10

Push Ups x 10

WOD:

Wall Ball x 75 (20/14)

Run 400 meters 

  3 Rounds of:

      Deadlift x 5 85%

      Box Jumps x 7

      Burpees x 9

Run 400 meters

Wall Ball x 75

Wednesday

Warm Up:

Push Ups x 10

Shoulder Rolls x 10

OHS w/ PVC x 20

Max Handstand Hold against wall x 2 attempts

Ring Dips x 20

Walking Lunges x 30

Row 500m

STRENGTH:  Deadlift : find your 3RM  20 minutes to do so

WOD:

Run 400

21 Handstand Push Ups

9 Squat Cleans (95/65)

Run 400m

15 Handstand Push Ups

15 Squat Cleans

Run 400m 

9 Handstand Push Ups

21 Squat Cleans 

Run 400

**Time Limit of 26minutes**

After Party: 

 More Kettlebell Action

Monday

Warm Up:

Row 500

OHS w/ PVC x 20

Push Ups x 20

Jumping Jacks x 40

Back Extensions x 20

Pull Ups x 20

STRENGTH:  Front Squat 3 x 3 

WOD:

10!

Power Snatch (115/85)

Ring Dips

After Party:  

Stack the Following:

KB Swings

KB Goblet Squat

KB Thruster R, L

KB Figure 8 to Hold

Team Workout Sunday

9am......

In teams of 4 complete the following in no specific order

Tire Flips x 40 as a team

Rope Climb x 6 as a team  ***max of four ascents for one person***

Farmers Walk x 1 building (55/35) treat this as a relay

30 Reps each team member of the following:

KB Swings

Deck Squat Burpees

Wall Ball

knees to elbows

Calorie Row

then

Run 400meters carrying a MB (20/14)

Finisher:

1200m run as a team (3 laps)

Friday

Warm Up
run 400
row 200
sit ups 20
lunges 20
shoulder rolls 10
push ups 10

WOD 1:
AMRAP 10 min
Pull Ups x 5
Box Jumps x 10

WOD 2:
AMRAP 10 minutes of

Wall Ball x 7 (20/14)
Burpee x 7

Wednesday

Warm Up:

Mountain Climbers x 40

Squats x 20

Knee to Elbow x 20

Walking Lunges x 20

Shoulder Rolls w/ PVC x 10

WOD:

10 x 400 meters

rest 90 seconds between each.  Keep pace within 3-5 seconds of best interval.

AFTER PARTY:

AMRAP 10 MINUTES:

5 Pull Ups

7 Wall Ball

9 KB Swings

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