Thursday, May 28, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Strength/Skill:
2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Leg Lifts
- 30s Rest 

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

Wednesday, May 27, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Strength/Skill:
Alternating TABATA 
- Jumping Squats
- Planks

Conditioning

- 20 Kettlebell Swings

- 40 Sit-ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-ups

- 20 Kettlebell Swings

Thursday, May 21, 2020

Warm Up
Stretch
Light Jog
3 Rounds
-20 Jumping Squats
-3 Wall Walks
-15s Sampson Stretch

Conditioning

10/2, 9/4, 8/6, 7/8, 6/10, 5/12, 4/14, 3/16, 2/18, 1/20
- Burpees
- Sit-Ups

After each set run a 150m Shuttle Run

**No Memorial Day, Monday, WOD

Wednesday, May 20, 2020

Warm Up
Stretch
Light Jog
3 Rounds
-20 Jumping Squats
-3 Wall Walks
-15s Sampson Stretch

Conditioning
Rounds of Tabata
- Lunges
- Butt Kicks
- Planks
- Mountain Climbers
- Push Ups

Cash Out
100 Jumps w/hip taps (mimicking the jumprope- unless you have your own equipment)
OR 
100 Step Ups (step on the steps)

Monday, May 18, 2020

Warm Up
 Stretch
Light Jog
3 Rounds
- 20 Jumping Squats
- 3 Wall Walks
- 15s Sampson Stretch

Conditioning
- 400m Run
- 20 Manmakers
- 800m Run
- 20 Manmakers
- 400m Run