Saturday April 16

Warm Up
40 Sit Ups
20 Leg Lifts

WOD

21       15       9

Overhead Squats

Burpees

Friday April 15

Warm up
40 Squats

WOD

3 Rounds

26 Lunges

100 Jump Rope

26 Push-Ups

Thursday April 14

Warm Up
250 m Row
20 Lunges

WOD

AMRAP for 18 min

5 Overhead Squats

10 Pushups

20 Sit Ups

Finish Choose One:


Double Under/Jump Rope Technique
Row Technique
HSPU Technique

Wednesday April 13 "Helen"

Warm Up
40 Squats
400 m Run

WOD

"HELEN"

5 Rounds For Time

21 Kettle Bell Swings

12 Pull Ups

400 m Run

Finish Choose One:

• 1000 m Row for Time
• 500 Jump Rope for Time
• MAX Deadlift 2-2
• MAX Overhead Squat 2-2

Tuesday April 12

Warm Up

Roll Out

10 Squat Jumps

20 Leg Lifts

WOD

"Fran"

21 - 15 - 9

Thruster

Pull Ups

Finish: Pick One

MAX Push Ups (Rest No Longer than 5 sec)

MAX Sit Ups (Rest No Longer than 5 sec)

Saturday April 2 "CINDY"

Warm Up:

30 Burpees

"CINDY"

AMRAP for 20 min

5 Pull Ups

10 Push Ups

15 Squats

Friday April 1 MAX

Warm Up:

30 Sit Ups

20 Shoulder Push Ups

MAX

Split Jerk

2 - 3 - 3 - 3

Thursday March 31 "Little Warrior"

Warm Up:

200 Jump Rope

"Little Warrior"

For Time:

2 Rounds

2 min L-Sit

Run / Row 200m

25 DUs

Wednesday March 30 "Good News"

Warm Up:

30 Squats

"Good News"

For Time:

40 Box Jumps

30 Push Ups

20 Pull Ups

10 Scissor Kicks

20 Pull Ups

20 Push Ups

20 Box Jumps

Tuesday March 29

Warm Up:

25 Box Jumps

AMRAP for 12 min

                        5 HSPU 

                        8 Overhead Squats (115/85)

Monday March 28 "Ranger"

Warm Up

40 Squats

"Ranger"

3 rounds

15 Power Snatch

Saturday March 28

Warm Up:

30 Lunges

2 Rounds For Time:

50 m Bear Crawl

20 Shoulder Push Ups

50 m Bear Crawl

20 Weighted Lunges

Friday March 24

1 Round For Time

50 Sit Ups

20 Push Ups

30 Squats

20 Jump Rope

100 Sit Ups

20 Jump Tope 

30 Squats

20 Push Ups 

50 Sit Ups

Thursday March 24

Warm Up:

20 Pull - Ups

For Time:

500 m Row

20 Push Press  (65/45)

1000 m Row

20 Push Press  (65/45)

500 m Row

Wednesday March 23

Warm Up

50 Sit Ups

WOD

30         20          10           30

                                Push Ups

                                Front Squats (65/45)



Tuesday March 22

Warm Up

40 Squats

WOD

TABATA    8 ROUNDS

Leg Lifts

Lunges

Jump Rope

Pull Ups

Monday March 21

Warm Up

20 Shoulder Push Ups


WOD

MAX

Deadlift

3 - 3 - 3 - 1 - 1

Saturday March 19

Warm Up

15 Push Ups

WOD

AMRAP in 18 min

5 Burpees

10 Squat Jumps

15 Weighted Sit Ups

Vivian Stark discovered to be the Biological Mother to Tony Stark (Iron Man)!

There will be a time when during the workout a sense of urgency takes hold of your heart. As you are concentrating on performing your burpees, squats, what have you, you will realize that your subconscious is egging greater performance, “Go faster, go faster” says the unconscious nerves of the brain. As you begin to search for the source of this new motivation surprise will not be on the menu when it is discovered that the source is a lively Vivian who is walloping your butt!

Vivian rarely takes any prisoners and is not shy in the least to putting the times of her younger family members to shame. With the quick and witty humor that is boldly laid before the world, it is difficult not to suspect that this innocent looking workout monster laughs and schemes vigorously with each victory over her opponents. Don’t let the playful complaining fool you. In the WOD Vivian is queen.

P.S. We suspect that Vivian Stark is indeed the true mother to Iron Man, Tony Stark. Check out the picture... she taught him all that he knows.

Friday March 18

Warm Up

20 Pull Ups

WOD

400m Row

         20 Lunges

300m Row

          30 Lunges

200m Row

          40 Lunges