Saturday October 21st 2017

5 Minutes

Coaches Choice

 

PARTNER WOD

3 Rounds FOR TIME

800 meter run

25 Burpees

25 Pull Ups

 

Cash Out

Friday 10/21/2017

5 Minutes

Coaches Choice

 

30/10’s (4 Minutes a station)

1- Prowler Sprints

2- Inch Worm Push Ups

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

4- Jump Ropes

 

Cash Out?

Thursday 10/19/2017

5 Minutes

Buy In- 12 Med Ball Burpees

Then Coaches Choice

 

18 Minutes

3 Wall Balls

3 Toes to Bar

3 Man Makers

100 meter run

6

6

6

9

9

9

 

 

Cash Out?

Wednesday 10/18/2017

5 Minutes

Buy in: 10 Fire hydrants + 10 Bird dogs

then
Coaches Choice

 

Divide up into stations for 3-  6 Min AMRAPS

6 Minutes

5 Box Jumps

5 Burpees

 

Rest 1 Minute

6 Minutes

8 Steps Ups

12 KB Taters or goblet squats

 

Rest 1 Minute

 

6 Minutes

800 meter run

Remaining time: Push Ups

 

Cash Out?

Tuesday 10/17/2017

5 Minutes

Buy in- 400 meter jog

then coaches choice

 

20 minutes

400 meter run fast

400 meter slow

 

rest :30 Sec0nds

20 Pull Ups

20 Thusters

:30 rest

Cash Out?

Monday 10/16/2017

5 Minutes

Buy In- 30 weighted butterfly sit ups

 

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

  1. DB Front Rack Lateral Lunges
  2. Squat plus Lunge with KB at chest
  3. Backward sled pulls (heavy)
  4.  Weighted 200meter run (use a plate, sandbag, wall ball…etc)

 

Cash Out?

 

Saturday 10/14/2017

5 Minutes

Coaches Choice

 

 

20 Minutes

400 Meter Sprint

400 meter slow

rest :30 Seconds

20 Wall Balls

20 Med Ball Sit Ups

rest :30 Seconds

 

Friday 10/13/2017

5 Minutes

Coaches Choice

 

4 Rounds (1 minute per station (Rest for 1 Minute when all stations are completed)

  1. Sledge Hammer
  2. Sled pulls
  3. Sand bag sprints
  4. Toes to bar

Thursday 10/12/2017

5 Minutes

Buy In- 10 Spiderman steps w/rotation + 10 Bird Dogs

Then

Coaches Choice

 

15 Minutes (EMOM= 3 Burpees)

12 Overhead Walking Lunges

12 Russian Twist

12 Push Press

100 Meter Sprint

 

Cash Out?

 

Wednesday 10/11/2017

Warm Up

Coaches Choice

 

30/10’s (4 Minutes per station) :30 Transition between stations

  1. Double KB Sumo Deadlift
  2. TRX W’s/ TRX Extensions
  3. Single Leg Elevated Hip Extensions
  4. Weighted Burpees
  5. Tire Flips

Cash Out?