Saturday 5/27/2017

push yourself5 Minutes
Buy in- 12 Chest to floor push ups

WOD
20 Min- Partner Workout-
15 Burpees (Wall Sit)
20 Straight leg Sit Ups w/ weight (Hollow Hold)
25 Push Ups (Straight Arm Plank)
400m Run
30 Jumping Pull Ups (Toes to Bar or Knees to stomach)
35 KB Swings (weighted lunges- weight at chest)

40 Jump Ropes (Air Squats)
400m Run

Friday 5/26/2017

5 min

Buy In- 12 chest to floor push ups

then coaches choice

 

 

4 minutes a station – 20/10s- :30 rest between stations

1. Box jumps/weighted reverse lunges
2. Handstand holds / Banded Pull Ups
3. Dumbbell RDL/ db rows
4. Burpee broad jumps/ bear crawls
5.Toes to bar/ Hollow Hold

 

Coaches Choice

Thursday 5/25/2017

it never gets easier5 Min Warm Up

Buy in- 12 Chest to floor Push ups

WOD

16 Min AMRAP

5 Man Makers

5 thrusters

100 meter run

10 Man Makers

10 thrusters

100 meter run

15 Man Makers

15 Thrusters

100 meter run

20

20…

100 meter run

 

Rest 2 Minutes

1 Min of MAX Partner Med Ball Sit ups

1 Min of max Burpees

1 Min of max hollow rocks

 

 

 

Wednesday 5/24/17

5 min

Buy In- 12 chest to floor push ups

 

4 rounds- Rest :30 btwn each round
Min 1: Max butterfly sit ups
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

Tuesday 5/23/2017

5 min

Buy In- 12 Chest to ground Push Ups

 

11 minutes
12 V-Ups
30 kb swings

:30 Plank

Rest 1 minute

8 minutes
50 jump ropes
100 Mt.climbers

 

Cash Out?

 

Monday 5/22/2017

5 Min Warm Up

 

Buy In- 12 Chest to ground Push Ups

Then

Coaches Choice

10  Minutes (Partner)- p2 is doing wall balls

20 Lunges (weighted if you can, holding dumbbells down by side)

5 Box Jump Overs

(one person has to complete the round before switching)

 

Rest 2 Minutes

 

10 Minutes (Partner)-  p2 is doing Burpees

10 Wall Balls

10 Push Ups

 

Cash Out?

 

Saturday 5/20/17

sore

5 Minutes
Buy In- 40 Butterfly Sit Ups


WOD

18 Min AMRAP *Partner Workout- One person has to complete a round before switching/ If you are not working Round than you are doing a Hollow Hold, wall sit or plank

30 Jump Ropes
15 KB Swings
10 Push Presses

then run a 400 meter after each person completes a round

Rest 1 Minute

Cash Out?

 

Friday 5/19/17

5 Min

Buy In- 40 Butterfly Sit Ups

then Coaches Choice

WOD
22 Min AMRAP
P1: 50 Squats
P2: Plank Hold
100 M Sprint together
P1: 40 Pull Ups
P2: Straight Arm Plank
100 M Sprint
P1: 30 Wall Balls
P2: Wall Sit
100 m Sprint
P1: 20 Hollow Rocks
P2: Plank Hold

Cash out? Coaches Choice

Thursday 5/18/2017

5 Min

 

Buy In- 40 Butterfly Sit Ups

Then

Coaches Choice

 

22 Minutes

30 Goblet Squats

400 meter run

20 Push Ups

400 meter run

:30 Plank hold

Wednesday 5/17/2017

5 min

Buy In- 40 Butterfly Sit Ups

then

Coaches Choice

 

18 min. (Partner workout)

**each person had to complete the amount of reps- if you aren’t completeing reps you are doing core work (leg lifts, hanging leg lifts, hollow holds, hollow rocks, sit ups, toe touches, v-ups, plank…etc)

3 pull ups

3 burpees

3 Sit Ups

200 meter run together

6 pull ups

6 burpees

6 Sit Ups

200 meter run together

9

9

9

200 meter run together

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