Monday, January 29, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

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

Thursday, January 25, 2024

Warm Up

 As Posted

Group Warm-Up

4 Rounds

 -30s Plank Holds (15s Rest Between)

Conditioning

7 Min. AMRAP 

- 150m Shuttle Run

- 7 Deadlifts 

- 7 Pull-Ups

Rest 2 Minutes and Repeat AMRAP

Cashout

Bear Crawl Around BB Court

Wednesday, January 24, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

Skill/Strength

TABATA Deadlifts

Conditioning

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

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)

Monday, January 22, 2024

 HAPPY BIRTHDAY MELANIE!!! Excited to Celebrate YOU!!

Melanie's Birthday Warm Up

Stretch

2 Rounds

-1 Sanctuary Loops

-21 Squats

-63 Mountain Climbers

Melanie's Skill/Strength

Alternating TABATA

-DB Curls

-DB Deadlifts

Melanie's Birthday WOD

-61 Skull Crushers

-61 Alternating DB Snatches

-61 DB Sit Ups

-61 DB Bent Over Row

-61 Alternating Triceps Extensions

-61 Floor/Flat Alternating Chest Presses

Monday, January 8, 2024

Warm Up

Stretch

Light Jog

-20 Mtn. Climbers

-20 Sit Ups

-20 Squats

-100 Singles

Skill/Strength

TABATA KB Swings

Conditioning

20 min AMRAP

-10 Push Ups

-100m Run

- 20 Squats

-100m Run

- 30 Sit Ups

-100m Run

Wednesday, December 20, 2023

 Warm Up

As Posted

Conditioning

GTX Version: "Twas the Day Before Christmas"

- 1 Hundred Meter Sprint

- 2 Man-Makers, 100m Sprint

- 3 Burpees, 2 MM, 100m Sprint

- 4 G2O, ...

- 5 Rings, ...

- 6 Squats, ...

- 7 Push-Ups

- 8 Sit-Ups

- 9 Box Jumps

- 10 Kettlebell Swings

- 11 Burpees

- 12 DB Get-Ups

Monday, December 18, 2023

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