Wednesday 9/20/2017

5 Minutes

Buy In 20 Butterfly sit Ups+ 10 Bird dogs

 

3 Rounds/ 5 stations (1 Minute at a station) 1 Minute rest after all rounds are completed

  1. Sled Pulls
  2. Bulgarian squats (switch every :30 seconds)
  3. Arnold Presses
  4. Plank (feet on box)
  5. TRX Curl

Cash Out?

 

Tuesday 9/19/2017

5 Minutes

400 meter indian run

then

Coaches Choice

 

15 Minutes

6 Burpees

8 Box Jumps
10 Kb Swings

12 Pull ups

100 meter farmer carry

Rest 2 Minutes

 

Cash Out?

Monday 9/18/2017

5 Minutes- Lunge down and back

 

30/10’s (4 Minutes a station)

1- Prowler Sprints

2- One arm DB Presses (Switch every :30 Seconds)

3-  200 meter sandbag run

4- Goblet Squats

5- Flutter kicks

 

Cash Out?

 

Saturday 9/16/2017

5 Minutes

Coaches Choice

 

 

PARTNER WOD

3 Rounds FOR TIME

400 meter run

25 wall balls each

20 pull ups each

25 push ups each

25 kb swings each

 

Cash Out

Friday 9/15/2017

5 Minutes

Coaches Choice

 

45/15’s (stay at each station for 2 minutes/2 Rounds/ Rest :30 Seconds after first round

1- Prowler Sprints

2- SDLHP

3- Weighted Wall Sit (Holding DB’s above shoulders)

4 Squat plus lunge holding KB or DB at chest

 

Cash Out?

Thursday 9/14/2017

5 Minutes

Buy In- Bear crawl down  then 12 sit ups/ bear crawl back

Then Coaches Choice

 

18 Minutes

3 Wall Balls

3 Toes to Bar

3 Box Jumps

6

6

6

9

9

9

 

 

Cash Out?

Wednesday 9/13/2017

5 Minutes

Buy in: 10 Fire hydrants + 10 Bird dogs

then
Coaches Choice

 

Divide up into stations for 3- 6 Min AMRAPS

6 Minutes

14 Walking Lunges

6 burpees

 

Rest 1 Minute

5 Manmakers

10 Pull Ups

 

Rest 1 Minute

 

6 Minutes

10 Partner tire flips

200 meter run

 

Cash Out?

Tuesday 9/12/2017

5 Minutes

Buy in- 400 meter jog

then coaches choice

 

20 minutes

400 meter run

24 wall balls

12 HR Push Ups (if you feel comfotable in a handstand, add a mini push up in there to progress in to handstand push ups )

 

Cash Out?

Monday 9/11/2017

5 Minutes

Buy In- 25 Butterfly Sit Ups

 

4 Rounds/1 min per station/ rest 1 minute after all stations are completed

  1. DB Front Rack Lateral Lunges
  2. Sledgehammers (Switch arms every 30 seconds)
  3. Sled Drags (heavy)
  4.  Laps around building/ bike or jump rope (Your choice)

 

Cash Out?

 

Saturday 9/9/2017

5 Minutes

Coaches Choice

 

10 Minutes- Partner

100 meter Sprint together

15 Thrusters

 

rest 1 Minute

 

10 Minutes

400 meter run

30 Med Ball Sit Ups

10 Up and down Planks

30 Wall Balls (15 each) P2 holding wall sit