Thursday 8/24/2017

5 Minutes

Buy In- 30 Weighted Sit ups

then

Coaches Choice

16 Minutes

EMOM 5 Burpees

10 Pull Ups

10 Squat Jumps

10 Sit Ups

 

Rest 2 Minutes

Tabata Sprints

 

Cash Out?

Wednesday 8/23/2017

5 Minutes

Buy In- 400 meter Indian Run

then

Coaches Choice

 

30/10’s- :30 transition (4 minutes at a station)

1-Handstand Hold (add a little push up if you’ve been comfortable in the hold)-  TRX W’s

2- Weighted step ups/ SDLHP

3 -Burpee Tire Flips

4- Medball squat cleans/ Med Ball Push Ups- feet on ball

5- Superman into V-Ups

 

Tuesday 8/22/2017

5 Minutes

Buy In- 12 Knee to elbow (Start in push up position, bring knee to opposite elbow) + 100 Mt.Climbers

then

Coaches Choice

6 Minutes

100 meter run

12 Goblet squats

12 KB Swings

 

Rest 1 Minute

 

6 Minutes

12 Toes to bar

12 weighted reverse lunges

12 Partial Burpees

 

Rest 1 Minute

6 Minutes

Slow leg lifts- (go slow down come up fast)

Bear crawl to rig and back

100 Mt.Climbers

 

Cash Out?

 

Monday 8/21/2017

5 Minutes

Buy In: 200 meter run + 20 Walking Lunges

 

18 Minutes (Partner)

400 meter (while one is running, partner 2 is doing manmakers) FULL MANMAKERS with Push Up then switch

40 DB or KB Thrusters Switch every 10, p2 is doing pull ups)

60 Push Ups (switch every 10, p2 is doing wall sit)

80 Jump Ropes (Switch every 10, p2 is doing Burpees)

 

Saturday 8/19/2017

Buy In- 12 Squat Jumps +200 meter run

then coaches choice

 

Partner WOD

22 Minutes

50 Med Ball Sit Ups together

4o wall balls- partner has to do 10 before switching ( bicycle crunches )

50 kb swings- partner has to do 10 before switching ( leg lifts )

200 meter run

40 pull ups- partner has to do 10 before switching ( dead bugs)

50 Push ups- partner has to do 10 before switching ( plank)

 

 

 

 

Friday 8/18/17

be who you wanna be5 Minutes

Buy In- 400 meter run

Then

Coaches Choice

16 Minutes

200m Run

3 Burpees

3 Box Jumps

200 meter Run

6 Burpees

6 Box Jumps

200 Meter run

9

9

Cash Out? Coaches Choice

Thursday 8/17/2017

you are what you dp

5 Minutes

Buy In- 40 walking 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) 100 meter run
4) Handstand Hold/ try to bring feet off wall

Finisher?

Coaches Choice

Wednesday 8/16/2017

what you allow

5 Min
Buy in- 20 Russian KB Swings

then

Coaches choice

WOD
10 Min EMOM
8 Wall Balls

8 HR Push Ups

Rest 2 Min

8 Min EMOM

8 partial burpees

Wall sit remaining time

 

Finisher?

Tuesday 8/15/17

5 Minutes

Buy In- :30 wall sit + 16 lunges

then

Coaches Choice

Stations- 20/10’s (4 minutes a station) :30 transition

1) TRX Push Ups/TRX Rows
2) Burpee Box Jumps
3) Jump Rope/ heavy Push Press
4) Air Dyne or Row
5) Hollow Hold Sit Ups/ Plank Hold

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

Monday 8/14/2017

 

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?