Wednesday, July 30, 2025

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-5-10 Deadlifts

*Athletes Choice to Scale

Conditioning

21 - 15 - 9 

- Burpees

- OH Walking Lunges (45/35 Plate)

CashOut

5 Attempts @100 Unbroken Singles

Monday, July 28, 2025

HAPPY BIRTHDAY CARLEN!!!! Your Workout Family is Excited to Celebrate YOU!!

Birthday Warm Up

Light Jog

Stretch and Stretch and Stretch

-7 Seconds of Scissors

-29 Seated Weighted Twists

Group Warm Up

Be Like Carlen Challenge

Unbroken 4 Min. Plank Hold

OR

TABATA

-Planks

 

Birthday WOD

-63 Push Ups

-63 Pull Ups 

-63 Sit Ups

*Per Coach: Substantial Compliance Acceptable

**Note: Carlen Acceptable- Only Strict Compliance

Group Birthday Celebration Run

-1962m Run

Wednesday, July 23, 2025

Warm Up

As Posted

Skill/Strength

Partner Challenge

-Accumulate 1000m Row

OR

-100m Sprints to Accumulate 1000m

-Partner Does Sit Ups 

Conditioning

- 30 Burpees

- 30 Box Jumps

- 30 Pull-Ups

- 30 Kettlebell Swings

- 30 Lunges

- 30 Push Ups 

- 30 Push Press (Athlete Choice: Bar or DB)

- 30 Supermans

- 30 Med Ball Toss

- 30 Double Unders

Wednesday, July 16, 2025

Warm Up

As Posted

Skill/Strength

5 Attempts @ 100m Row

-2 Push Ups per Meter Under

-3 Sit Ups per Meter Over

*Active Rest While Waiting

Conditioning

21-15-9-6

- G2O (Barbell Preferred)

- Bar-Facing Burpees

- Double Unders

CashOut

Accumulate Body Weight in Seconds w/Bar Hold

Wednesday, July 9, 2025

Warm Up

As Posted

Conditioning

TABATA WOD

- Push Ups

- Planks

- BP G2O

- BP Sit Ups

- BP Lunges

- DB Skull Crushers

- DB Push Press

- Mountain Climbers

Monday, July 7, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-DB Snatches

Conditioning

21 - 15 - 9 

- Burpees

- OH Walking Lunges (45/35 Plate)

Cash Out

Bar Hang- Accumulate Body Weight in Seconds

Thursday, July 3, 2025

Meet at "The Hill"

5PM 5K

*Challenge- wear your weighted vest