Thursday, January 26, 2023

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

Skill/Strength

TABATA Deadlifts

Conditioning

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)

Wednesday, January 25, 2023

HAPPY BIRTHDAY MELANIE!!!! Excited to celebrate YOU tonight!!

Birthday WOD

Warm Up

Light Jog

Stretch

1 Round

-21 Mountain Climbers

-21 Squats

-21 Step Ups

Group Warm Up

1963m Run

Birthday WOD

Melanie is 60!!!!

6 Rounds

- 10 Pull Ups

- 10 Lunges

- 10 Hanging Leg Raises

- 10 MB Toss

- 10 Sit Ups

- 1 Min Wall Sit

Monday, January 23, 2023

Warm-Up

Stretch

300m Run

3 Rounds

-5 Burpees

-10 Squats

-10 Dips

Group Warm-Up:
4 Rounds

 -30s Plank Holds (15s Rest Between)

Conditioning:

7 Min. AMRAP 
- 150m Shuttle Run
- 7 Deadlifts 
- 7 Pull-Ups

Rest 3 Minutes and Repeat AMRAP

Cashout

Bear Crawl Around BB Court

Thursday, January 19, 2023

Warm Up

Stretch

3 Rounds

-200 m Run

-15 Mountain Climbers

-10 Inch Worm Push-Ups

Skill/Strength

5 Attempts @ 100 Unbroken Singles

Conditioning

4 Rounds 

- 100m BP Weighted Walk

- 20 Sit-Ups

- 20 Kettlebell Swings

Cashout

-10 Negative Pull- Ups (Preferred)

or 

-10 Bar Hangs for 10s Each

Wednesday, January 18, 2023

Happy Birthday Tia!!!

Excited to CELEBRATE You!!!

Warm Up

Stretch

Light Jog

39 Burpees

Kidding Kidding Kidding!!!

1 Round 

-18 Sit Ups

-18 Step Ups

-18 Deck Push Ups

Group Warm Up

1984m Run

Birthday WOD

TABATA Birthday Fun

-Planks

-Rings

-DB Scissors

-Partner MB Toss

Monday, January 16, 2023

Warm Up

As Posted

Group Warm Up

I mile Run

Conditioning

12 AMRAP

-12 Alternating DB Snatches

-12 DB Push Press

-100 m Run

Cash Out

5 Attempts at 100m Row

-3 Burpees for every meter under

-5 Sit Ups for every meter over

Thursday, January 12, 2023

Warm Up

As Posted

Strength/Skill

For Time

400 m Run

Conditioning

- 30 Burpees 

- 30 Box Jump

- 30 Pull-Ups

- 30 KB Swings

- 30 Lunges

- 30 Sit Ups

- 30 Push Press

- 30 Supermans

- 30 WB Shots

- 30 Double Unders

Wednesday, January 11, 2023

Warm Up

Stretch

Light jog

3 Rounds

-10 Sit-Ups

-10 Push-Ups

-10 Squats

-10 Lunges

Strength/Skill A

8 Min EMOM

- 5 DB Manmakers

Strength/Skill B

8 Min. EMOM

- 25 Sit-Ups

Conditioning

Workout A

4 Rounds -

-100 m Run

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Workout B

12 AMRAP

-12 Alternating DB Snatches

-12 DB Push Press

-100m Run

Monday, January 9, 2023

Warm Up

Stretch

Light Jog

3 Rounds

-10 Sit-Ups

-10 Push-Ups

-10 Squats

-10 Lunges

Skill/Strength

Alternating TABATA

- Mountain Climbers

- Plank Holds

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Ring Rows

Thursday, January 5, 2023

Warm Up

Stretch

Light Jog

3 Rounds

- 5 Inch Worm Push Ups

- 10 Lunges

- 15 Sit Ups

- 20 Mountain Climbers

Skill/Strength

8m EMOM 

-10 DB PP

-5 DB Bent Over Row

-5 DB Curls 

Conditioning

18m AMRAP 

- 200m Run

- 30 Walking Lunges

- 20 Box Jumps

- 10 Deadlifts

Wednesday, January 4, 2023

Warm Up

Stretch

Light Jog

- 10 Dips

- 20 Mountain Climbers

- 20 Sit Ups

- 10 Lunges

Strength/Skill

TABATA KB Swings

Conditioning

20 min AMRAP

-10 Push Ups

- 20 Squats

- 30 Sit Ups