Thursday April 20

Warm Up
500m Row
Then 8 Round Deadlift (135/95) Tabata

WOD

4 Rounds

20 V-Ups

20 Bear Crawls

20 Squats

Finish Choose One:


Bench Press Technique
Karate Get Up Technique
Partner Stretching Hamstrings / Quadriceps

Wednesday April 20

Warm Up:


30 Burpees


Then Practice Cleans (add weight to challenge yourself)

WOD

5 Rounds (Rest 2 min in between)

100m Run

Finish Choose One:


2 min L Sit
MAX Hand Stand

Tuesday April 19

Warm Up:
40 Sit Ups
20 Push Ups

WOD

5 Rounds For Time

3 Dead-lifts

3 HSPU

3 Burpees

Finish Choose One:


Work on Jump Rope Double Under Skills
Work on running technique

Monday April 18

Warm Up
30 Sit Ups

YOGA

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