Saturday 7/22/2017

5 Minute Warm Up

Coaches Choice

 

23 Minutes (Partner)

400 meter run Together

15 KB Swings (p2 hollow hold)

15 Box Jumps (p2 jump ropes)

15 HR Burpees (p3 plank)

15 Squat Jumps ( sit ups)

 

 

Friday 7/21/2017

5 Min

Buy In- 30 Lunges

then

Coaches Choice

 

13 Minutes (Partner)

20 Burpees together

20 Thrusters together

50 Jump Ropes Together

200 Meter Run Together

 

Rest 2 Minutes

 

5 Minutes (Partner)  Partner has to be doing a wall sit while partner a finishes 1 round then switch)

50 Mt.Climbers

10 Air Squats

Thursday 7/20/2017

Warm Up

Buy In: Indian Run

Then

Coaches Choice

 

1 Minute Per Station- 4 Rounds/ 1 Minute rest between each round

  1. Waiter Walks- Heavy
  2. Front Rack DB Lunges
  3. Tire Flips
  4. Manmakers

Cash Out?

 

Wednesday 7/19/2017

5 Minutes

Buy In- 200 meter

Coaches Choice

 

21 Minutes

400 Meter Run

30 wall Balls

30 Med Ball Butterfly Sit Ups

1 Minute Plank

 

 

Cash out?

 

 

Tuesday 7/18/17

5 min

Buy In- 15 chest to floor push ups

 

4 rounds- Rest :30 btwn each round
Min 1: Max Air Squats
Min 2: max push ups
Min 3 max pull ups
Min 4: max lateral burpees over pvc pipe

Rest 2 Minutes

400 meter for time

Monday 7/17/17

what you allow5 Minutes

Buy In- 12 Partial Burpees

Coaches Choice

4 AMRAPS- 5 Minutes per Station- 1 Min Rest between stations
1) 10 TRX ROWs
10 Burpee Box Jumps

10 V-Ups

2) 50 Alternating Crunches
25 Slow Elevated Mt.Climbers
10 Negative Push Ups- Go down slow, explode up

3) 40 Jump Ropes
20 Air Squats
40 High Knees

4) 10 Toes to bar
15 KB Swings
15 SDLHP

 

Cash Out?

 

Saturday 7/15/2017

This workout is dedicated to Matt Cappotelli- he just found out that his brain cancer is back, so we are dedicating this workout to him and accepting any donations to give to him and Lindsay to help with bills or whatever they might need it for.

 

Wear Grey for Brain Cancer Awareness! Any donation is much appreciated!

 

5 Minutes

Buy In- 1 Minute hollow hold

then

coaches choice

WOD- “MATT”
22 Min AMRAP PARTNER
400m Run Together
15 Thrusters Each/ DB Front Rack Lunges while partner is completing reps
15 Burpees Each / Jump Ropes
30 Pull Ups/ Push Ups
800 M Run Together
15 Burpees Each/Jump Ropes
30 Pull Ups/ Push Ups
15 Thrusters/  Push Ups

Rest 1 Minute

Cash Out?

Friday 7/14/2017

believe you will
5 Minutes

Buy In-  1 min of Bear Crawls

then

coaches choice

13 Minutes
200m Sprint
14 Man Makers
14 KB Swings

40 Alternating Leg lifts

Rest 1 Minute

6 Minutes
:30 on/ :30 off

Sprints

Cash Out?

Thursday 7/13/2017

small life edit
5 Min

Buy In- 100 meter Farmer Carry

then

Coaches choice

20/10’s- 4 min per station
1) TRX W’s/ TRX Push Ups
2) Box Jump Overs/KB Swings
3) Sledge Hammers
4) Row or Bike
5) Paralette Push Ups/Paralette Dips

Cash out?

Wednesday 7/12/2017

5 Min

Buy In- 400 Meter Indian Run

Then

Coaches Choice

 

21 Minutes (PARTNER)

400 Meter Run together

200 Jump Ropes (Butterfly Sit Ups)

100 Weighted Lunges (Plank)

400 meter Run together

100 Partial Burpees (Wall Sit)

200 Weighted Russian Twist (Hollow Hold)