Warmup: 12 minutes
10 meter high knees
10 meter frog jumps
10 situps
10 medball cleans
+++++++++++++++++++++
Sumo Deadlift 3x8
+++++++++++++++++
WOD: 21-15-9-15-21
Wallballs 20/14#
Pushups
2xDouble Unders
———————————————-
Endurance:
6x200
4x400
2x800
1x1600
Open 20.1
10 Rounds for Time
8 Ground to Over-head 95/65#
10 Bar Facing Burpees
===========================
Sunday Funday @ 7 am Everyone welcome even non members
Open Gym @ 8 am
=====================================================
Warmup: 12 minutes of
1 dumpster dash
2 forward rolls
8 calorie bike
16 situps
+++++++++++++++++++++
Front Squat 3x8
+++++++++++++++
WOD: 3 Rounds for Time
800 meter run
10 Push Jerks 135/95#
20 Box Jumps 24/20”
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
++++++++++++++++++++++
Bench 8x3
+++++++++++++
WOD: For Time
200 KBS ~ top of each minute —> 2 burpee box overs 24/20”
*Start with Burpees
430 crew getting it done!
Warmup: 4 rounds of
10 calorie row
10 meter butt kicks
20 banded pull aparts
20 banded monster walks
20 air squats
++++++++++++++++++++++
Thrusters 8x3
++++++++++++++++
WOD: 5 Rounds for Time
10 Deadlift 225/155#
20 Burpees
400 meter run
—————————————
Endurance:
1 mile run then,
200 Calories on Rower
**Top of each minute ~ 2 Burpees over rower until complete
Warmup: 10 minutes
Dumpster Dash
6 OLY bar good morning
12 bent over rows
24 Single unders
+++++++++++++++++++
Deadlifts 8x3
+++++++++++++++++++
WOD: 150 Wallballs for time
**1 minute work: 1 minute rest until completed
Warmup: 5 Rounds of
10 cal bike
10 situps
10 wall balls
10 kbs
+++++++++++++++++++++
Back Squat 8x3
++++++++++++++
WOD 4x 3 minute AMRAP~ with 2 minute rest between
5 Burpees
10 Goblet Squats 55/35#
15 lunges with KB 55/35#
——————————————————————————-
Endurance:
Prowler Mile
Super Saturday
3 Rounds for Time
800 meter run
3 Rope Climbs
5! of
Box Jumps 24/20”
Push Press 135/95#
Rest 3 minutes
2 Rounds for Time
1000 meter row
5! of
Pullups
Pushups
============================
Sunday
Sunday Funday at 7 am
Open Gym at 8 am
=============================
Monday
Warmup: 10 minutes of
1 Dumpster Dash
2 forward rolls
4 star jumps
8 med ball cleans
————————————-
Push Press 8x3
+++++++++++++++++
WOD: 30-20-10
Power Clean 95/65#
2x Double Unders
1/2 Dips
Warmup: 3 Rounds of
1 dumpster dash
10 wall balls
10 pushups
10 step ups
++++++++++++++++++
15 minutes of Turkish Getups
+++++++++++++++++++++++++
WOD: 20 minute AMRAP
50 Calorie Row
then - with time remaining
9 Double KB Sumo Deadlift
6 Double KB Hang Cleans
3 Double KB Press
Dumpster Dash
Warmup: 10 minutes of
20 jumping jacks
20 lunges
20 meter high knees
20 pushups
20 situps
++++++++++++++++++++
Thrusters 1x6, 3x3, 3x1
++++++++++++++++++++
WOD: 4 Rounds For Time
400 meter Run
21 Burpees
12 KBS 70/55#
—————————————
Endurance: 5 Rounds for Time
400 meter run
21 Calorie Assault Bike
12 Burpee Box Overs
500 meter row
Warmup: 10!
Calorie Row
Reverse Hypers
Ring Rows
Push ups
+++++++++++++++
Squat Clean 1x8, 2x4, 3x2
++++++++++++++++++++++
WOD: OTM x 20 Minutes
Odd Minutes: 2 Squat Cleans
Even Minutes: (Pick One)
5 Pullups
5 C2B Pullups
3 Muscle Ups
