Thursday, November 29, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Skill:

TABATA DB Snatches

Conditioning:

For Time, With a Partner

Run 200m (together)

100 DBU/300 Singles

Run 200m

100 Sit-Ups

Run 200m

100 Pull-Ups

Run 200m

100 Wall Balls

Run 200m

100 Burpees

Run 200m

100 KB Swings

Run 200m

100 Second Plank Hold

Run 200m

100 K2E

Wednesday, November 28, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Conditioning:
Spell Your Name WOD
Use all the letters of your first, middle and last name

A- 50 Jumping Jacks
B- 20 Sit-Ups
C- 30 Squats
D- 15 Push-Ups
E- 1 min. Wall Sit
F- 10 Burpees
G- 20 sec. arm Circles Front and Back
H- 20 Squats
I- 30 Jumping Jacks
J-15 Sit-Ups
K- 10 Push-Ups
L- 2 min. Wall Sit
M- 20 Burpees
N- 40 jumping Jacks
O- 25 Burpees
P- 15 sec. Arm Circles Front and Back
Q- 30 Sit-Ups
R- 15 Push-Ups
S- 15 Burpees
T- 15 Squats
U- 30 Dips
V- 3 min. Wall Sit
W- 20 Burpees
X- 60 Jumping Jacks
Y- 20 Sit-Ups
Z- 10 Push-Ups

Monday, November 26, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Strength:

Wendler Week 4 Bench Press

Conditioning:

For Time:
30 / 20 / 10 -
- Kettlebell Swings
- Goblet Squats

Cashout:

10 Turkish Get-Ups Per Arm

Wednesday, November 21, 2018

No scheduled Workout for Wednesday or Thursday.  Enjoy the Thanksgiving holiday.

Monday, November 19, 2018

Enjoy the week with your family. We have so much to be grateful for.

Thursday, November 15, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Skill:
2 min. Sit-Ups
1 min. Rest
2 min. Push-Ups
1 min. Rest
2 min. Jump Rope


Conditioning:
3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Wednesday, November 14, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Skill:
10 m. Ascending  EMOM 
Deadlifts Start with 2, increase by 2 ea. min.


Conditioning:
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Monday, November 12, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Strength:
Wendler Week 3 Bench Press

Conditioning:
For Time:

- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Thursday, November 8, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Conditioning:

3 Rounds - 

- 40 Double Unders

- 30 Kettlebell Swings

- 20 Overhead Walking Lunge Steps

Wednesday, November 7, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Strength:

Wendler Week Two  Bench Press

Conditioning:

30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Cashout:

1000m Row

Monday, November 5, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Conditioning:

TABATA Workout

1 Min. Rest Between Movements

- Mountain Climbers

- Sit Ups

- DB Snatches

- DB Push Press

- Supermans

Cashout: Run 1 mile

Thursday, November 1, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
7 min Ascending EMOM
3 Burpees, increasing by 2 each min.

Conditioning:

AMRAP in 5 minutes -
- 100m Sprint
- 5 Kettlebell Swings (62/40)
- 10 Unbroken Squats

Rest 2 Min.

AMRAP in 5 Minutes -
- 100m Sprint
- 5 Toes to Bar (hanging leg raises) or Dips (if we are inside due to weather)
- 10 Unbroken Push-Ups

Cash Out:
500 Singles