Thursday, May 16, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Alternating TABATA

-DB Skull Crushers

-DB Scissors

Conditioning

3 Rounds

- 400m Run

- 10 Weighted Squats

- 15 Knees to Elbows

- 20 Push-Ups

Monday, May 13, 2024

Happy Birthday Duke!! Excited to Celebrate YOU!!

THE BEST EQUIPMENT MANAGER GTX HAS EVER HAD!!

Duke's Birthday Warm Up 

Light Jog

Stretch

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday WOD

-52 DB Skull Crushers

-52 DB Curls

-52 Push Ups

-52 Leg Lifts

-52s Plank

-52 Sit Ups

-52 DB Overhead Tricep Extensions

-52 DB Tricep Kickback

Duke's Birthday Run

-1972m Run

Thursday, May 9, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Strength/Skills

2 Rounds 

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

4 Rounds

- 20 Box Jumps (24/20)

- 15 Thrusters (115/75)

Cashout

100 Unbroken Singles

or 

800m Row

Wednesday, May 8, 2024

Warm Up

As Posted

Skill/Strength

TABATA Weighted Squats

Conditioning

7 min AMRAP

- 7 Push-Ups

- 14 Kettlebell Swings (53/35)

2 min Rest

7 min AMRAP

- 7 Dumbbell Thrusters (35/20)

- 100m BP Holds

2 min Rest

7 min AMRAP

-  7 Burpees

- 14 Sit Ups

Monday, May 6, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Weighted Back Squats

Conditioning

30/20/10

-KB Swings

-Goblet Squats

-KB Deadlifts

-KB Lunges

Thursday, April 25, 2024

Warm Up

Stretch

Light Jog

-24 Sit Ups

-24 Lunges

-24 Mtn. Climbers

-24 Dips

Skill/Strength

Alternating TABATA

-Planks

-Leg Lifts

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Deadlifts

-15 Hang Cleans

-10 Burpee Bar Jump Over

Wednesday, April 24, 2024

Happy Birthday Raheed!!! Delighted to Celebrate You Tonight!! 

Birthday Warm Up

Stretch

150m Shuttle Run

-52 Jumping Jacks

-52 Lunges

-52 Good Mornings

Raheed's Birthday WOD

21 Minute AMRAP

-4 Manmakers

-21 Sit Ups

-4 Turkish Get Ups

-21 Rings

-4 Burpees

-21 DB Scissors

Group Birthday Run

-1972m Run/Walk