Monday, February 28, 2022

 Warm Up

As Posted

Group Warm Up

200m Run

300m Run

400m Run

300m Run

200m Run

Conditioning

- 25 Burpees

- 50 Box Jumps

- 25 Burpees

- 100 Double Unders (300 Singles)

Repeat if sub 10

Thursday, February 24, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Group Warm Up

 Run 800m

Conditioning

Part 1 

30 - 20 - 10 -

- Box Jumps

- KB Swings

Rest about 2 Minutes

Part 2

AMRAP in 6 Minutes -

- 15 Unbroken Squats

- 30 Unbroken Double Unders (or 100 Singles)

If you break either the squats or double unders then start that set over.

Wednesday, January 23, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Skill/Strength

Alternating Tabata

-DB Curls

-DB Push Press

Conditioning

15-10-5

-G2

-Deadlifts

-Burpee Box Jump Overs

-MB Cleans

-MB Toss

Cashout

500m Row

Monday, February 20, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Group Warm Up

-Tabata - Jumping Squats

Conditioning

AMRAP in 12 Minutes of-

- 200m Run

- 8 Power Cleans (115/75)

- 16 Sit-Ups

Thursday, February 17, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Group Warm Up

100 MB Toss to Partner

Conditioning

3 Rounds 

- 150m Shuttle Run

- 15 Sit-Ups

- 30 Squats

- 45 Singles

Add a 4th round if you finish under 15 min.  No sandbagging.

Wednesday, February 16, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Skill/Strength

Alternating Tabata

-DB Curls

-DB Push Press

Conditioning

15-10-5

-G2

-Deadlifts

-Burpee Box Jump Overs

-MB Cleans

-MB Toss

Cashout

500m Row

Monday, February 14, 2022

 Valentine's Day WOD

Warm Up

Stretch

2 Sets

-14 Jumping Jacks

-14 Leg Lifts

-14 Mountain Climbers

-14s Sampson Holds

Partner WOD!

Fun Workout 

30 Burpees (Partner Holds Plank)

100 MB Toss

100 Rings/Pull Ups

400 Singles

Then 4 Rounds:

15 Thrusters

15 KB Swings

15 Box Jumps

See Duke, its a fun WOD!

* Adapted from wodwell

wodwell.com

Thursday, February 10, 2022

Warm Up

As Posted

Skill/Strength

10 EMOM
3/5 DB Manmakers

Conditioning

10 Rounds -

- 100m Sprint

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

Wednesday, February 9, 2022

Warm Up

Light Jog 
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Skill/Strength

- 12 Turkish Get-Ups
Start light and work up to a weight that is heavy for you.

Conditioning

Tabata Fun
- DB Scissors
- Goblet Squats (45/35)
- Singles

- DB Skull Crushers

- Plank Hold

Monday, February 7, 2022

Warm Up

Light Jog 
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Skill/Strength

7 min Ascending EMOM

3 Burpees, increasing by 2 each min.

Conditioning

3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Wednesday, February 2, 2022

2/2/22 FUN!!!  

Warm Up

Stretch

Light Jog

-22 Inch Worm Push Ups

-22 Mountain Climbers

Skill/Strength

Group Fun

Accumulate 2022 Sit Ups/Leg Raises

Conditioning

2 Rounds 

-22 Lunges

-22 Scissors

-22 Jumping Jacks

-22 Step Ups

-22 Squats

-22 Deck Push Ups