Warm Up
Go Grab a KB (53/35 or your scaled RX)
Softball Pec Smash 1:00 each side x 2
Blue Mat of Sumo Inch Worms
Squat Shuffle Back
10 Scap Push Ups
10 KB Deadlifts
7 Push Ups
7 KB Swings
Row 500 (200/200/100)
WOD
Every 2:00 min for 5 rounds complete
20/14 cal row and then AMRAP of push ups until the 1:30 mark.
Last 30 seconds is required rest
Warm Up
400m Run
Floor Angles with 5lb weight
4 Lines
High Knees
Fanny Wackers
Baby Gate Tree Branch
200m Sprint
WOD
200m run
30 air squats
400m run
30 sit ups
800m run
30 push ups
400m run
30 mountain climbers
200m run
WarmUp
500m Row (200/200/100)
Roll Out upper back and lats on blue mat for 3:00
Light Saber then Light Saber into a squat
Broad Jump down and Squat Shuffle back X2
10 Calorie Row
10 Empty Barbell BACK Squats
10 Cal Row
7 Empty Barbell FRONT squat
10 Cal Row
5 Box Jumps
WOD
On the 4:00 x 5 rounds (20:00 total)
9 burpee box jump overs
15 front squats (95/75)
15/12 cal row
Warm up:
500m Row
10 Floor Angles and 10 Egyptians
3 Rounds of:
10 Air Squats to a med ball
10 Med Ball OH Press
10 Wall Touches
5 Hanging Knee Raises
Demo DB Snatch and Toes 2 Bar
WOD
100 singles
30 dumbbell snatches
100 singles
30 cal row
100 singles
30 toes to bar
100 singles
30 cal row
100 singles
30 dumbbell snatches
Warm Up:
400m Run
Banded Hip Stretch VIDEO 2x :45 each side
Lines on the blue mat:
Backwards Cycle
High Knees
fanny whackers
Then
2 Rounds of:
10 Scap Pullups
OH Carry to 7540 wall 45/25
Then
2 Rounds of:
7 Pullups
5 Airsquats
WOD
600m run
21 pull ups
600m rum
15 pull ups
600m run
9 pull ups
Warm Up
200 Singles
1:00 each side Softball Psoas smash
10 Medball Deadlifts
10 Hanging Knee Raises
10 Med Ball Cleans
10 Med Ball Sit ups
Demo Power Clean
WOD
5 rounds for time
40 dubs/80 singles
20 sit ups
40dubs/80 singles
10 power cleans 135/85
Warm Up
500m Row- (200-200-100)
Mobility - 2:00 rolling out upper back on roller
7540 Wall Over head carry 45/25
2 Rounds of:
10 Scap push ups
10 Air squats
10 Wall Touches
Then
Overhead squat demo and warm up.
WOD
overhead squats 95/65
lateral burpees over bar
calorie row
WOD
1000m row
50 thrusters 45/35
30 pull ups
50 thrusters 45/35
1000m row
WOD
For time
100/70 cal row
200 dubs
400m run
Rest 4:00min
50/35 cal row
100 dubs
200m run
Rest 2:00min
25/18 cal row
50 dubs
100m run
WOD
10 rounds for time
5 pull ups
6 handstand push ups
7 power cleans (50/35 dumbbell or 115/75 barbell)
WOD
5:00 min window
100 dub buy in then
Amrap of
12 power snatches 45/35
4 burpee box jump overs
Rest 5:00 then
5:00 min window
100 dub buy in then
Amrap of
8 power snatches 75/55
4 burpee box jump overs
Rest 5:00 then 5:00 min window
100 dub buy in then
Amrap of
4 power snatches 95/75
4 burpee box Jump overs
WOD
Every 4:00 minutes for 5 rounds
400m run
6 toes to bar
6 pull ups
WOD
For Time:
21 hang power cleans 115/75
21 burpee box jumps
100 double unders/200 singles
15 hang power cleans
15 burpee box jumps
100 double unders/200 singles
9 hang power cleans
9 burpee box jumps
100 double unders/200 singles
Warm Up
500m Row
Mobility- 2:00 upper back rollout
3 Rounds of:
Build a light bar and do 10 Deadlifts
Down and Back on the blue mat doing Broad-jumps
15 Air Squats
Demo Clean and Jerk build in weight
WOD
3 rounds for time
20/14 cal row
10 clean and jerks 115/75
Warm Up
750m Row (250/250/250)
10 Banded shoulder PT/ 7 V-rolls X2
Then: 3 Rounds
10 Light KB Swings
10 Scap Pushups
10 sit ups
200m Run
WOD
50 cal row
35 burpees
50 air squats
50 cal row
Dessert- 500 Singles for time
WOD
Bar keeper
5:00 minute window
Start with 400m run then
Amrap of 21 pull ups and 15 cal row
Rest 5:00 minutes
Then 5:00 minute window
400m run then
Amrap of 15 toes to bar and 12 cal row
Rest 5:00 minutes
Then 5:00 minute window
400m fun then
Amrap of 9 pull ups and 9 cal row
WOD
15 minute amrap - (95/65)
30 dubs, 10 power cleans
30 dubs, 10 hang squat cleans
30 dubs, 10 push press
30 dubs, 10 front rack lunges
30 dubs, 10 thrusters
3 rounds for time
10 power clean and jerks (115/75)
400m run
WOD
For time
21-18-15-12-9-6-3
Wall balls
Calorie row
Warm Up
200m Run
150m Ski Erg
200m Run
150m Ski Erg
7540 Wall Over Head Carry (45/25)
10 Scap Push Ups
Single Arm KB Overhead Carry (35/24) Both Arms
10 Push ups
3 x :30 Handstand Hold
10 Ring Drops (Ask Bobby)
WOD
For time
21-15-9
Handstand push-ups
Ring dips
Push ups
