Friday September 7

Motivational

Challenge someone to 2 Rounds of CINDY

The fastest performs 50 Burpees
The second fastest performs 50 Over Head Squats with PVC


3 Rounds

10 Squat Snatch

20 Toes 2 Bar

30 Wall Ball

Thursday September 6

Are you embarrassing and seeking out hard work?

50 Leg Lifts
50 Push Ups


Strength:

10 Rope Climbs


WOD:

5 Rounds of:

10 Deadlifts - (245/165)
20 Push Ups
1 Rope Climb

Wednesday September 5

We all want to be great. What ever you do in life be great at. How great can you be?...

That is up to you and your focus.

The secret is everyone wants you to succeed! Because everyone likes being inspired.

CFG

 

Warm Up
30 Burpees
100 Push Ups

Strength

50 Ring Rows
Stretch Upper Back on Pole

WOD

500 m Row
50 Double Unders
15 Burpee Box Jump Overs
30 Push Press (155 / 105)
15 Burpee Box Jump Overs
50 Double Unders
500 m Row

Tuesday September 4

Warm Up
500 Jump Rope
30 Hand Stand Push Ups


Skill
30  Perfect Squat Clean

WOD

10 min AMRAP

5 Squat Cleans
5 Burpees
5 Ring Dips



Strength

100 Pull Ups

Monday September 3

The Warm Up

10 min of Jump Rope warm Up


"Helen" AMPED

3 Rounds

21 Kettle Bell Swings (70/53)
12 Deadhang Pull Ups
400 m Run


Ubber Stretching