Friday 6/24/2017

believe you will
5 Minutes

Buy In-  1 min of inch worm push ups

then

coaches choice

10 Minutes
100m Sprint
12 Man Makers
20 Hollow Scissor Kicks
12 KB Swings

Rest 1 Minute

9 Minutes
1200m Run
Max Burpees

Cash Out:
Max Wall Sit

Thursday 6/22/2017

you are what you dp

5 Minutes

Buy In- 50 Lunges

then

Coaches Choice

WOD
5 Rounds- 1 Minute Per Station- 1 min rest between stations
1) Toes to Bar
2) Tire Flips + Burpee
3) Dumbbell Push up into burpee- (Pressing DB over head)
4) Handstand Hold

Finisher?

Coaches Choice

Wednesday 6/21/2017

what you allow

5 Min
Buy in- 20 KB Swings

then

Coaches choice

WOD
8 Min EMOM
12 KBS
12 Wall Balls

Rest :90 Sec

8 Min EMOM
12 Wall Balls
Max rep Push Ups remaining Minute

 

Finisher?

Tuesday 6/20/17

5 Minutes

Buy In- :30 wall sit

then

Coaches Choice

Stations- 50/10’s
2 Rounds at each station (4minutes)- 0 Rest between stations

1) TRX AB TUCK/ Reverse Plank
2) Side to side squat jumps on box/ Flutterkicks
3) Jump Rope/ Push Press
4) Burpee Broad Jumps
5) Hollow Hold Sit Ups/ Plank Hold

Every :45 Seconds for 4 Sets/:20 sec rest between sets
Sprints

Monday 6/19/2017

destroy everything

5 Minutes

Buy In

400 meter run

WOD
7 Min AMRAP
5 Pull Ups
10 Push Ups
15 Goblet Squats

Rest 1 Min

6 Min AMRAP
5 Goblet Squats
10 Pull ups
15 Push Ups

Rest 1 Min

5 Min AMRAP

5 Push Ups
10 Goblet Squats
15 Pull Ups
Rest :90 Seconds

Cash Out?

Saturday 6/17/17

5 Minutes

Buy In- Bear Crawl down and back twice + 10 Push Ups

then

coaches choice

WOD
20 Min AMRAP
400m Run
21 Thrusters
15 Burpees
9 Pull Ups
400 M Run
21 Burpees
15 Pull Ups
9 Thrusters

Rest 1 Minute

Cash Out?

Friday 6/16/2017

5 Min

Buy In- 400 meter run

5 Stations- 45/15’s
2 Rounds at each station (4 Minutes) – 0 Rest
1) TRX W’s/ TRX Bicep Curls
2) Side to Side Squat Jumps (Small Box)/ Banded Hip Extensions
3) V- Ups into Superman
4) Bulgarian Squats- You can add weight (foot on box)
5) Med Ball Burpees

Cash Out? Coaches Choice

Thursday 6/15/2017

5 Minutes

Buy in- 8 Strict Pull Ups

then coaches choice

 

9 Minutes

100 Meter Sprint w/ med ball

10 Pull Ups

10 Push Ups

10 Partial Burpees

 

Rest 1 Minute

 

8 Minutes

100 meter Sprint

:30 Wall Sit

50 Mt. Climbers

 

Wednesday 6/14/2017

difficult roads

5 Minutes

Buy In- 70 Jump Ropes

Then Coaches Choice

WOD

14 Minute AMRAP

200 meter sprint- rest :30

400 Meter Sprint- Rest :30

1 Min Plank

15 KB Swings

15 Goblet Squats

Cash Out? Coaches Choice

 

Rest 2 Minutes

 

6 Minutes/ 1 minute per station

2 stations

Farmer Carrys

Toes to bar

Tuesday 6/13/2017

5 Minutes

Buy In: 10 Burpees

Then

Coaches Choice

WOD

10 Min AMRAP
12 Wall Balls

12 Pull Ups

20 Alternating Leg Lifts

Rest 2 Minutes

8 Min AMRAP
20 Walking Lunges

100 M Sprint

 

For 3 Minutes

10 Second Straight arm plank then right into 2 push ups