Wednesday, October 26, 2022

Warm Up

As Posted

Skill/Strength

8 Min. EMOM 

- 4 Burpees

- 8 Sit-Ups 

Conditioning

4 Rounds, Each in 3 Minutes -

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats (62/44) or

- AMRAP of Kettlebell Swings (62/44)

Perform 2 rounds of each alternating

Rest 1 Min. Between Rounds

Monday, October 24, 2022

Warm Up

As Posted

Skill/Strength

2min AMRAP  Sit-Ups

Conditioning

4 Rounds 

- 400m Run

- 15 Kettle Bell Swings (62/44)

- 25m KB Walking Lunges (62/44)

Thursday, October 20, 2022

Warm Up

Stretch

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength

8 Min. EMOM

-3 DB Manmakers

Conditioning 

12 Min AMRAP 

- 200m Run

- 10 Wall Ball Shot

- 15 Sit Ups

Wednesday, October 19, 2022

Happy Birthday Mamie!!!! Excited to celebrate YOU!!!

Warm Up

Stretch

Light Jog

-10 DB Manmakers

-19 Knees 2 Bar

Active Rest

Group Warm Up

1993m Run

Birthday WOD!!!

-29 Burpees

-29 Good Mornings

-29 Deadlifts

-29 BP Sit Ups

-29 Jumping Squats

-29s Weighted Plank

-29 Bar or DB Push Press

-29 Leg Lifts

Thursday, October 13, 2022

Warm Up

As Posted

Strength/Skill

5 attempts - 100 m row

Do a burpee for each meter over 100

Do a jumping squat for each meter under 100

Conditioning

5 Rounds For Time

-Run 200m 

-10 Squats 

-10 Push Ups 

-10 Lunges

-10 KB Swings

-10 Sit Ups

Wednesday, October 12, 2022

Warm Up

As Posted

Skill/Strength

TABATA Good Mornings

Conditioning

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

- Box Jumps

- Burpees

Cash Out

100 Unbroken Singles

Monday, October 10, 2022

Warm Up

Stretch

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Group Warm-Up

1 Mile Run

Conditioning

10 Rounds

-10 BP Sit Ups

-10 DB Snatches

-20 BP Squats

-22 DB Scissors

Thursday, October 6, 2022

Warm Up

As Posted

Group Warm-Up

EMOM for 12 Minutes -

- 12 KB Deadlift

- 6 KB Swings

Conditioning

4 Rounds -

- 400m Run

- 8 Deadlift (155/105)

- 4 Hang Power Clean (155/105)

- 2 Thrusters (155/105)

Wednesday, October 5, 2022

Warm Up

As Posted

Group Warm Up

3 Sets/Ascending Weight

- 5 DB Deadlifts

- 5 DB Push Press

- 5 DB Front Squat

Conditioning

"Tabata Something Else"

- Tabata Pull-Ups

- Tabata Push-Ups

- Tabata Sit-Ups

- Tabata Squats

Monday, October 3, 2022

Warm Up

As Posted

Skill/Strength

Bench Press 5,5,5

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