Thursday, June 30, 2022

 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.

Wednesday, June 29, 2022

Warm Up

As Posted

Group Warm Up

TABATA Burpees

Conditioning

4 Rounds, each in 4 minutes

- 200m MB Run

- 20 MB Squats

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

Monday, June 27, 2022

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 Run

Folks, "cash out" means after you have completed the Warm Up, Skill/Strength and Workout, you will then complete the Cash Out portion of the workout prior to leaving for the evening.  Do not fit the Cash Out in between the other steps or in lieu of the Warm Up. Just Don't Do It!  :)

Thursday, June 23, 2022

Warm Up:

As Posted

Skill/Strength:

#1

Group - 50m Bear Crawl

 #2 

Group - 100m MB Backward Jog 

Conditioning:

3 Rounds -

- 300m Run

- 10 Burpees

- 20 DeadLifts (275/205)

- 30 Sit Ups

Wednesday, June 22, 2022- HAPPY BIRTHDAY RACHEL!!!

 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

-39 Squats

-150m Shuttle

-39 Sit- Ups

-150m Shuttle

-39 Deck Push-Ups

-150m Shuttle

-39 DB Snatches

Monday, June 20, 2022

 Warm Up

As Posted

Conditioning

- 800m Run

- 20 Walking Lunges

- 30 Sit-ups

- 40 Alternating DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-ups

- 20 Walking Lunges

- 800m Run

Thursday, June 16, 2022

Warm Up

As Posted

 

Skill/Strength

2 Min Unbroken Sit Ups

Conditioning

- 20 Dumbbell Push Press (35/25)

- 2 Jumping Squats (unweighted, jump at least 4" off the ground)

- 18 DB Push Press

- 4 Jumping Squats

- 16 DB Push Press

- 6 Jumping Squats

....

....

- 2 Db Push Press

- 20 Jumping Squats

Wednesday, June 15, 2022

 Warm Up

As Posted

Conditioning

Tabata WO

- DB Skull Crushers

- KB Squats (45/35)

- Burpees

- KB Swings

- Singles

- Lunges

-DB Curls

Monday, June 13, 2022

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

5 Rounds for time:

25 kettlebells swings (52/44)

400m run

25 box jumps (24/20)

Thursday, June 16, 2022

Warm Up

As Posted

Skill/Strength

2 Min Unbroken Sit Ups for Time

 Conditioning

- 20 Dumbbell Push Press (35/25)

- 2 Jumping Squats (unweighted, jump at least 4" off the ground)

- 18 DB Push Press

- 4 Jumping Squats

- 16 DB Push Press

- 6 Jumping Squats

....

....

- 2 Db Push Press

- 20 Jumping Squats

Thursday, June 9, 2022

Warm Up

300 m run

2 Rounds

-20 squats

-20 push-ups

-20 sit-ups

-20 pull-ups

-20 dips

-20 walking lunges

-30s Samson stretch

Skill

Alternating TABATA

-Scissors

-Skull Crushers

Conditioning

3 Rounds

-400m run

-10 squats

-15 KBS (55/44)

-20 box jumps (24/20)

Wednesday, June 8, 2022

Warm Up
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Strength

TABATA Jumping Squats

Conditioning

10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

Monday, June 6, 2022

Warm Up

300 m run

2 Rounds

-20 squats

-20 push-ups

-20 sit-ups

-20 pull-ups

-20 dips

-20 walking lunges

-30s Samson stretch

Strength

 8 min. EMOM

Ascending X’s 2 - Hang Power Clean

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Sit-ups

- Squats

Cashout

1 mile run

Thursday, June 2, 2022

Warm-Up: 
- Light Jog
- Joint Mobility/Stretch
- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Strength/Skill:

TABATA

- Med Ball Cleans

Conditioning:

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches

Cashout:

4 Attempts @ 100 Unbroken Singles

Wednesday, June 1, 2022

Warm-Up: 
- Light Jog
- Joint Mobility/Stretch
- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Strength/Skill:

8 min. EMOM 10 Deadlifts

- Increase weight up to 2 times

Conditioning:

5 Rounds

- 100m Run

- 15 Weighted Lunges

- 20 Weighted Step Ups

- 25 Push Press