Thursday, April 29, 2021

 HAPPY 17th BIRTHDAY JESSICA!!!!!

Birthday WOD

Warm Up

Stretch

Light Jog

-29 Mountain Climbers

-29 Jumping Jacks

-29 Arm Circles 2x's Forward and Reverse

-29s Sampson Stretch Each Leg

-29 Step Ups

-29 Bicycles

-29 Dips

Group Warm-Up

(As a Group- After Prayer)

Walk/Run/Jog

2004m

Conditioning

4 Rounds

-17 Sit Ups

-17 Lunges

-17 Squats

-17 Push Ups

Wednesday, April 28, 2021

Warm Up

As Posted

Skill/Strength

Alternating TABATA

- Skull Crushers

- DB Scissors

Conditioning:

18, 15, 12, 9, 6, 3

- Pull-ups (Strict, Kipping, or Ring Rows)

- Burpees

Monday, April 26, 2021

Warm Up

Stretch

Light Jog

- 10 Burpees

- 20 Mountain Climbers

- 90 Singles

Skills

2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

15m AMRAP 

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

Thursday, April 22, 2021

Warm Up

Stretch

Light Jog

- 10 Burpees

- 20 Mountain Climbers

- 90 Singles

Skill/Strength

10 Min. EMOM

-4 Deadlifts, increasing by 2 each minute

Conditioning

50-40-30-20-10

-Double Unders

-Sit-Ups

Wednesday, April 2, 2021

Warm Up

Stretch

Light Jog

- 10 Burpees

- 20 Mountain Climbers

- 90 Singles

Skill/Strength

-1000m Row

You can do the row at any point.  However, it does NOT take the place of your warm-up. Just sayin' ;)

Conditioning

TABATA DB Full Body Fun!

- Push Up to Row

- Thrusters

- Chess Press to Skull Crusher

- Weighted Scissors

Monday, April 19, 2021

Warm-up
Whiteboard posted

Skill
TABATA
-Leg raises
- Supermans

Conditioning
For Time:
4 Rounds - 
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Thursday, April 15, 2021

TAX DAY WOD

Warm Up:

As Posted on Whiteboard

Conditioning:

"Ivan The Terrible" WOD

5 Rounds

90 sec. Jump Rope after each set

50-40-30-20-10

-Lunges

-Sit Ups

-Push Ups