Monday, August 31, 2020

Warm-up

3 rounds:

-100 singles

-5 pull-ups

-10 push-ups

-15 jumping squats

Strength/Skill:

Alternating TABATA

-DB Bench Press

-Sit-Ups

Conditioning:

10/9/8/7/6/5/4/3/2/1 -

- Goblet Squats

- Burpees

- Dips (Ring, Bar or Box)

Thursday, August 27, 2020

Warm-up

3 rounds:

-100 singles

-5 pull-ups

-10 push-ups

-15 jumping squats

Skill/Strength

Group Warm-Up

50m Burpee Broad Jump

Conditioning 

For time:

Run 800m

Then

5 rounds of:

-10 DB Front Squat (45/35)

-10 DB Push Press

-5 DB G2O

Then 

Run 800m

Wednesday, August 26, 2020

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

-100m Bumper Plate Finger Hold Walk

Skill

Alternating TABATA of:

-Plank Holds

-Jumping Squats

Conditioning

Partner workout for time:

- 100m Partner MedBall Throw

- 100 Wall Ball Shots

- 100 Partner MedBall Sit-Ups

- 100 MedBall Box Jumps

- 100m Partner MedBall Throw

**if uneven numbers, 1 person can complete half numbers, substituting a 100m medball run instead of the throw.

Thursday, August 20, 2020

Fun WO Night!

Warm Up
Stretch
Light Jog

Wednesday, August 19, 2020

HAPPY BIRTHDAY APRIL!!
Fit and Fabulous 41!!! 


Warm-Up
Stretch
Light jog
3 Rounds
-20 Mountain Climbers
-10 Inch Worm Push Ups
-5 Pull Ups/ Hangs

Skill/Strength
8 Rounds of 18 seconds on 12 seconds off
-Leg Raises
-Sit Ups

Conditioning Birthday WOD!!!!

Run 500m
-41 Squats
Skip 500m
-41 Step Ups
Run Backwards 500m
-41 DB PP
Run 479m
-41 DB Bent Over Rows

Monday, August 17, 2020

HAPPY BIRTHDAY JOSH!!!!

Birthday WOD

Warm Up:
8 Rounds
-13 High Knees
-13 Butt Kicks
-13 Mountain Climbers
-13 Walking Lunges
-13 Double Unders

Birthday Ode to 12

1004m Run

12
-BP Sit Ups, Lunges,  G2O
-MB Toss, Clean, Step-Ups
-DB PP, MM, Alternating Snatches
-KB Swings, Goblet Squats, DL

1004m Run

Thursday, August 13, 2020

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA Sit Ups

Conditioning:

10/9/8/7/6/5/4/3/2/1 -

- Goblet Squats

- Burpees

- Dips (Ring, Bar or Box)

Wednesday, August 12, 2020

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA DB Push Press

Conditioning:

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

2 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Monday, August 10, 2020

Warm-up

3 rounds:

-100 singles

-5 pull-ups

-10 push-ups

-15 jumping squats

Conditioning 

For time:

Run 800m

Then

5 rounds of:

-10 DB Front Squat (45/35)

-10 DB Push Press

-5 DB G2O

Then 

Run 800m

Monday, August 3, 2020

Warm-Up:

50 Double Unders or 150 Singles

3 Rounds

-5 Push-ups

-10 Mountain Climbers

-10 Lunges

 

Skill/Strength:

TABABTA Deadlift 

 

Conditioning:

3 RFT:

-400m run

-10 Squats

-15 KBS (55/44)

-20 Box Jumps (24/20)