Friday May 20

Warm Up

Run 200 m (Park and back)

2 Rounds of 

30 Sit Ups

20 Push Ups

15 Pull Ups

WOD

3 Rounds

20 Thrusters

2 min Planque

Finish

150 Weighted Squats for Time

Turn your electricity OFF.

From 1 pm to 2 pm we are helping out the Coal Ridge High School in an effort to save energy. Please join us in turning off all electric appliances as well as lights for this hour to conserve electricity. Join the party!

Thursday May 18

Warm Up

400 m Run

50 Squats

30 Ring Dips

WOD

5 Rounds

10 Burpees

20 Pull Ups

Finish

500 Jump Rope for Time

Wednesday May 18

Warm Up

250m Row

30 Push - Ups

40 Sit - Ups

WOD

5 Rounds For Time of

5 Muscle Ups

5 Deadlift (1 x BW)

Finish

2 min Wall Sit

Tuesday May 17

Warm Up

20 Lunges

2 min Planque

20 Leg Lifts

WOD

AMRAP for 15 min

15 Push -Ups

20 Squats

25 Sit - Ups

Finish

10 min of work on Splits

Monday May 16

Warm Up

300 Jump Rope

20 Mountain Climbers

30 Dips

20 Reverse Pulls

WOD

3 Rounds

500 m Row

400 m Run

Finish

MAX Push Press 5-5-3-3

Saturday May 14

Warm up

40 Squats

100 Jump Rope

Pop Balloons for Time

WOD

100 Jump Rope

20 Weighted Lunges

200 m Run

20 Weighted Lunges

100 Jump Rope

Finish

Enjoy your Weekend!

Friday May 13

Warm Up:

30 Push Ups

400 m Run

WOD

Partner Workout

200 Pull Ups

400 m Run (together)

800 Sit Ups

400 m Run (together)

200 Shoulder Push Ups

Finish 

Pig Out on Good Food!