Friday 4/27/2018

Warm Up

Coaches Choice

 

3 Rounds for time

400 meter run

20 Goblet Squats

20 Sit Ups

20 Double KB Sumo Deadlifts

20 Weighted Step Ups

100 Jump Rops

Thursday 4/26/2018

Warm Up

Coaches Choice

 

15 Minutes

Min 1- 15 Wall Balls + Jump Ropes remaining minute

Min 2- 15 KB Swings + Dead Hang

Min 3- 15 DB Push Press + Straight Arm Plank

 

Cash Out?

Wednesday 4/25/2018

Warm Up

Coaches Choice

 

30/10’s

1- Handstand Hold- Add Push Up

2- Toes to Bar or Knees to elbow/ KB Taters

3- Alternating DB Curls/ Hammer Curls

4- Sled Pulls

5- Sprints

Tuesday 4/24/2018

Warm Up

Coaches Choice

 

15 Min AMRAP

10 DB Clean + Squat

10 Sumo Deadlift High Pulls

10 Pull Ups

10 Weighted V- Ups

 

Cash Out?

Saturday 4/21/2018

Warm Up

800 Meter Indian Run

 

3 Rounds for time

20 Box Jump Overs

100 Jump Ropes

20 Single Arm DB Clean and press/ 10 per side

20 DB Front Squats

 

Once all 3 rounds are completed

right into

 

800 meter run

 

Your time will be after the 800 meter run

 

Friday 4/20/2018

COACHES CHOICE

 

SURPRISE WOD 😉

Thursday 4/19/2018

Warm Up

Coaches Choice

 

15 Minutes

12 Single Arm DB presses each side

15 Kb Swings

12 Weighted Walking Lunges

12 SDLHP

 

Cash Out?

 

Wednesday 4/18/2018

Warm up

Coaches Choice

 

FOR TIME

3 Rounds

400 Meter Run

20 Thrusters

100 Jump Ropes

20 Sit Ups

100 Jump Ropes

Tuesday 4/17/2018

Warm Up

Coaches Choice

 

3x through

Max Reps of each movement

 

1:00 Wall Balls

Rest :30

1:00 Max Reps of Burpees

Rest :30

1:00 Max Reps of Push Ups

Rest :30

1:00 Max Reps of Pull ups

Monday 4/16/2018

Warm Up

800 meter run

 

30/10’s

1- Trx In and Outs- Feet in straps, hands in a push up position, bring knees to chest and back out/ TRX Mt. Climbers

2- Bulgarian Squats- switch legs every :30 seconds

3- Backward Bearcrawls

4- Single Leg Deadlifts with KB

 

Cash Out?