Thursday, October 28, 2021

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill
- TABATA Supermans and Hollow Rocks

Conditioning:
AMRAP in 15 Minutes -
- 5 Power Cleans (135/95)
- 10 Push-Ups
- 15 Box Jumps
- 20 Bar Jump Overs

Wednesday, October 27, 2021

GO 'STROS!!!!

Quick WO so everyone can get home in time to watch the game!

Warm Up:

300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill/Strength:

TABATA - Burpees

Conditioning:
Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 single jump rope

Wednesday, October 13, 2021

This WOD is For Rachel!

Warm Up

Stretch

300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

If you have completed the warm up and there is still time- spend the time stretching

Conditioning

Partner WOD

400m Run 

 - 50 MB Step Ups

 - 50 MB Squats

 - 50 MB Sit Ups Toss

 800m Run

 - 50 MB Toss Lunge

  - 25 MB Side Plank Taps (Each Side)

  - 25 MB Double Tap Burpees

1 Mile Run

Monday, October 11, 2021

Warm Up

Stretch

300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

If you have completed the warm up and there is still time- spend the time stretching

Skill/Strength

TABATA Alternating DB Snatches

Conditioning

-400 meter Run
-40 Sit-Ups
-400 meter Run
-60 Shoulder Taps
-400 meter Run
-80 Air Squats

Thursday, October 7, 2021

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch


Strength:
TABATA Planks

Conditioning:
AMRAP in 20 Minutes -

- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats