Monday, April 29, 2019

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups
- 20 Lunges
- 20 Squats
- 3 Sets is 20 seconds bar holds 

Conditioning 1:
- 250m Row

Group Warm-Up:
8 Rounds Tabata (4 each, alternating):
- Hollow Rocks
- Supermans

Conditioning 2:
3 Rounds -
- 400m Run
- 20 Hang Power Cleans (115/75)
- 40 Squats
- 60 Double Unders (180 Singles)

Thursday, April 25, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

- 3 Wall Walks

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

Wednesday, April 24, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
2 Rounds -
- 6 Handstand Push-Ups or 4 Wall Walks
- 30s Rest
- 30s Hollow Hold
- 30s Rest

Conditioning:

5 Rounds for time -

- 12 Pull-Ups

- 24Squats

- 24 Sit-Ups

- 12 Push-Ups

Monday, April 22, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
- 3 Wall Walks

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:
3 Rounds for Time -

- 20 Box Jumps (24/20)
- 15 Thrusters (115/75)

Thursday, April 18, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
- 3 Wall Walks

Skill/Strength
For Time
- 400m Run

Conditioning:
For Time:
5 Rounds -
- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press, 3 Back Squats
- 15 Ring Rows
- 20 Sit-Ups

Wednesday, April 17, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
- 3 Wall Walks

Skill/Strength:

7 Min. EMOM

-4 DB Manmakers

Conditioning:

For Time:

- 400m Run

- 40 Squats

- 40 Sit-Ups

- 40 DB Bench Press (35/25)

- 40 Double Unders (or 150 singles)

- 400m Run

Monday, April 15, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
- 3 Wall Walks

Conditioning:

Tax Day Workout

- 10 Burpees

- 40 Rings/Pull-Ups

- 10 Burpees

- 40 Lunges

-10 Burpees

- 40 Squats

- 10 Burpees

- 40 Dips

- 10 Burpees

Cashout:

- 800m Run

Thursday, April 11, 2019

Workout is cancelled for this evening.  Please join us Monday, April 15, 2019.

Wednesday, April 10, 2019

Warm Up
-Stretch
-Light Jog
-10 Burpees

Conditioning
A -15 Push Ups
B - 50 Jumping Jacks
C - 20 Sit Ups
D - 10 Burpees
E - 60 Sec Wall Sit
F - 20 Lunges
G - 20 Squats
H - 30 Jumping Jacks
I - 60 Sec. Plank
J - 20 Mountain Climbers
K - 40 Sit Ups
L - 12 Burpees
M -15 Jumping Squats
N -10 Push Ups
O - 20 Lunges
P - 10 Dips
Q - 20 Jumping Jacks
R  - 60 Second Planks
S - 30 Rings
T - 60 Sec. Wall Sit
U - 40 High Knees
V - 30 Squats
W - 15 Dips
X - 10 Mountain Climbers
Y  -12 Jumping Lunges
Z - 30 Sit Ups

Use your full name.

Monday, April 8, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
- 3 Wall Walks

Group Warm-Up:
8 Rounds Tabata (4 each, alternating):
- Hollow Rocks
- Supermans

Conditioning 1:
- 250m Row

Conditioning:
3 Rounds -
- 400m Run
- 20 Hang Power Cleans (115/75)
- 40 Squats
- 60 Double Unders (180 Singles)

Thursday, April 4, 2019

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds
- 3 Wall Walks
- Rest 30s
- 8-10 Reps of DB Step-Ups
- Rest 30s

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Wednesday, April 3, 2019

Warm Up
Stretch
Light Jog
3 Rounds
-50 m BP Walk
-10 Jumping Squats
-20 Sit Ups

Skill/Strength
- 50m Burpee Broad Jump

Conditioning: 

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating

Monday, April 1, 2019

Warm Up
Stretch
Light Jog
3 Rounds
-5 Burpees
-10 Jumping Squats
-15 Lunges
-20 Sit Ups

Skill/Strength
TABATA
- KB Swing


Conditioning
For Time:
50, 40, 30, 20, 10 -
- Double Unders
- Sit-Ups
- Squats