Wednesday, June 30, 2021

Warm Up

Light Jog

Stretch

-30 Sit Ups

-20 Deck Push Ups

-10 Mt. Climbers

-5 Burpees

Skill/Strength

TABATA

-Manmakers

Conditioning

21-15-9

- Sit Ups

- Burpee Box Jumps

Monday, June 28, 2021

Warm Up

Light Jog

Stretch

-30 Sit Ups

-20 Deck Push Ups

-10 Mt. Climbers

-5 Burpees

Skill/Strength

Alternating TABATA 

- DB Scissors

- DB Skull Crushers

Conditioning

5 Rounds -

- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press, 3 Back Squats

- 15 Ring Rows

- 20 Sit-Ups

Thursday, June 24, 2021

Warm Up

As Posted

Skill/Strength

8 -100m Sprints

Conditioning

7 min AMRAP

- 7 Push-Ups

- 14 Kettlebell Swings (53/35)

3 min Rest

7 min AMRAP

- 7 Dumbbell Thrusters (35/20)

- 14 Pull-Ups

3 min Rest

7 min AMRAP

- 7 Lunges

- 14 Sit-Ups

Wednesday, June 23, 2021

Warm Up

As Posted

Skill/Strength

TABATA

-Plank Holds

Conditioning 

30-20-10

-Deadlifts

-Burpees

Cash Out

5 Attempts 100 Unbroken Singles

 

Monday, June 21, 2021- RACHEL'S BIRTHDAY!!!

 Birthday Celebration WOD

Happy Birthday Rachel!!! Excited to celebrate you tonight!!

Warm Up:

Stretch

Light Jog

-21 Sit Ups

-21 DB Push Press

-21 Lunges

Group Warm Up:

1983m  Run/Jog/Hop/Skip/Crawl

Conditioning:

Rachel's Birthday Fun

-38 Squats

-150m Shuttle

-38 Sit- Ups

-150m Shuttle

-38 Deck Push-Ups

-150m Shuttle

-38 DB Snatches

Thursday, June 17, 2021

Warm Up:

-As Posted

Skill/Strength:

#1

Group - 100m Bear Crawl

 #2 

Group - 100m MB Backward Jog 

Conditioning:

3 Rounds -

- 150m Shuttle Run

- 10 Burpees

- 20 DeadLifts (275/205)

- 30 Sit Ups

Wednesday, June 16, 2021

Warm Up:

As posted 

Skill/Strength:

TABATA

-Alternating DB Snatches

Conditioning:

15 min AMRAP

-15 Double Unders

-15 DB Bench Press

-15 Sit Ups

Cash Out:

-800m Row

Thursday, June 10, 2021

Warm Up

As Posted

Group Warm Up

-100m Bear Crawl

Conditioning

4 Rounds, each in 4 minutes

- 200m MB Run

- 20 MB Squats

- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)

Wednesday, June 9, 2021

Warm Up

As Posted

Skill/Strength

Alternating Tabata

- DB Skull Crushers

- DB Scissors

Conditioning

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

- Shoulder to Overhead (95/65)

- Lunges

- Knees to Elbows (or 2x Sit-ups)

Monday, June 7, 2021

Warm Up:

As Posted

Conditioning:

For Time:

10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Record time, DB weight, and any push-up modifications. 

Thursday, June 3, 2021

Warm Up
Stretch
Light Jog
- 10 Dips
- 20 Mountain Climbers
- 30 Sit Ups
- 60 Singles/Jump and Tap

Skill/Strength GC Prep

- TABATA Squats (Score is your average number of reps per round)

Conditioning:

Single Annie -
- 100 Single Unders
- 50 Sit Ups
- 80 Single Unders
- 40 Sit Ups
- 60 Single Unders
- 30 Sit Ups
- 40 Single Unders
- 20 Sit Ups
- 20 Single Unders
- 10 Sit Ups

Wednesday, June 2, 2021

Warm Up
Stretch
Light Jog
- 10 Dips
- 20 Mountain Climbers
- 30 Sit Ups
- 60 Singles/Jump and Tap

Skill/Strength
TABATA Deadlifts

Conditioning
30-20-10
- Walking Lunges
- KB Swings
- Push Ups

Cashout

50 Weighted Scissors

25 Curls