Thursday, June 27, 2024

Warm Up

As Posted

Skill/Strength

3 Rounds

-1 min. DB Scissors

Rest

-1 min. DB Skull Crushers

Conditioning

4 Rounds

-400m Run

-10 Push Ups

-20 Sit Ups

-30 Mountain Climbers

Wednesday, June 26, 2024

Warm Up

As Posted

Skill/Strength

3 Rounds

-2 Min Unbroken Singles

Rest

-2 Min Unbroken Planks

Conditioning

18m AMRAP

-200m Run

-5 Burpees

-15 KBS

-20 Squats

Monday, June 24, 2024

Warm Up

As Posted

Skill/Strength

3 Rounds 

- 60s DB Row

- Rest 30s

- 60s DB Lying Fly

- Rest 30s

Conditioning

30 - 20 - 10

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Cashout

12000m Row or 800m Run/Walk

Thursday, June 20, 2024

Warm Up

As Posted

Skill/Strength

TABATA Squats

Conditioning

Single Annie

- 100 Single Unders

- 50 Sit Ups

- 80 Single Unders

- 40 Sit Ups

- 60 Single Unders

- 30 Sit Ups

- 40 Single Unders

- 20 Sit Ups

- 20 Single Unders

- 10 Sit Ups

Cashout

Rachel's Birthday Celebration 

1983m Run

Followed by dinner at Backdoor Pizza!!

Wednesday, June 19, 2024

Warm Up

As Posted

Skill/Strength

2 Min. AMRAP

-Burpees (jumping onto plate)

Conditioning

For Time :

- 10 DB Waiter Lunges 

- 1 Ground to Overhead 

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Monday, June 17, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Good Mornings

-Bar Push Press

Conditioning

3 Rounds

-400m run

-10 Squats

-15 KBS 

-20 Box Jumps 

Wednesday, June 12, 2024

Warm Up

As Posted

Skill/Strength

6m EMOM

- 3 DB Manmakers

Conditioning

TABATA WOD

-Hammer Curls

-Lunges

-Pull Ups/Rings

-Weighted Back Squats

-Planks

Monday, June 10, 2024

Warm Up

As Posted

Skill/Strength

TABATA

- DB Tricep Extensions

- DB Curls

Conditioning

Part 1 

- Run 800m

Rest 

Part 2 

30 - 20 - 10

- Box Jumps

- Push Ups

Rest 

Part 3 

AMRAP in 6 Minutes 

- 15 Unbroken Squats

- 30 Unbroken Double Unders (or 100 Singles)

Thursday, June 6, 2024

Warm Up

As Posted

Strength

8 min. EMOM

Start at 2, Ascend by 2 

- Hang Power Clean

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Sit-ups

- Squats

Cashout

1 mile run

Wednesday, June 5, 2024

Warm Up

Stretch

-150m Shuttle Run

-20 Mountain Climbers

-20 Scissor Legs

-15 Sit Ups

-15 Lunges

-5 In Worm Push Ups

Skill/Strength

Alternating TABATA

-DB Scissors

-DB Skull Crushers

Conditioning

5 Rounds

- 100m Run

- 15 Weighted Lunges

- 20 Weighted Step Ups

- 25 Push Press

Monday, June 3, 2024

Warm Up

Stretch

-150m Shuttle Run

-20 Mountain Climbers

-20 Scissor Legs

-15 Sit Ups

-15 Lunges

-5 In Worm Push Ups

Skill/Strength

10m EMOM 

Start at 2; increase by 2

-Deadlifts

Conditioning

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches