Saturday 8/12/2017

5 Minute Warm Up

Coaches Choice

 

20 Minutes (Partner)

400 meter run Together

40 Box Jumps (alternate every 2)

40 HR Burpees (alternate every 2)

40 Squat Jumps ( alternate every 2)

 

 

Friday 8/11/2017

5 Min

Buy In- 50 Mt. Climbers

then

Coaches Choice

 

13 Minutes (Partner)

20 Burpees together

50 Jump Ropes Together

20 DB Push Press

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 8/10/17

5 Min- Buy In- Cherry picker/toy soldier march/karoke

then

Coaches Choice

20 Min EMOM (6 rounds)
12 SDLHP / Remaining time : weighted plank
12 HR Push Ups/ Remaining time : Bicycle Crunches
12 Pull Ups/ Remaining time : Sit Ups

12 Squat Jumps/ Remaining time: Wall Sit

12 Lunges/ Remaining time: Jump ropes

Rest 2 Minutes

Cash-Out?

Wednesday 8/9/2017

5 Minutes

Buy In- 200 meter run + 50 Jump Ropes

Coaches Choice

 

18 Minutes Every- 3 Minutes run a 400 meter

8 DB Manmakers

10 HR Push Ups

12 Hollow Rocks

Tuesday 8/8/2017

Warm Up

5 Minutes/ Coaches Choice

Buy In- :30 Deadbugs + 20 butterfly sit ups

9 Min AMRAP
10 DB Snatches
10 Burpee Box Jump overs

Rest 1 Minute

7 Minute AMRAP
12 KB Swings
12 Weighted Lunges

Rest 1 Minute

5 Min AMRAP
10 HR Push Ups
100m run

 

Cash Out?

Monday 8/7/17

5 Min

Buy In

400 meter run

then Coaches Choice

 

10 Min Partner- while p2 is doing V-Ups, plank, or sit ups- Complete one round than switch

12 Thrusters

12 Pull Ups

 

then

 

10 Minutes- while p2 is doing jump ropes

12 Push Ups

12 KB swings

 

 

Saturday 8/5/17

run faster5 Minute Warm Up

Buy in- 400 meter Indian Run

Then Coaches Choice

 

12 min AMRAP
3 Burpee
12 Weighted Sit ups

100 meter run

6 Burpee
12 Weighted Sit Ups
9 Burpees

100 meter run

12 Weighted it ups

 

12 Burpees

12 Weighted Sit Ups

100 meter run

 

15 Burpees

12 Weighted Sit ups

100 meter run

 

Rest 2 Minutes

 

8 Min AMRAP

25 Air Squats

10 Pull ups

:30 Plank Hold

Friday 8/4/2017

5 Min

Buy In- 400 meter run

4 Stations- 30/10’s
1) TRX W’s/ TRX Bicep Curls
2) Side to Side Squat Jumps (Small Box)/ Banded Hip Extensions
3) V- Ups into Superman
4) Bulgarian Squats- You can add weight (foot on box)

Cash Out? Coaches Choice

Thursday 8/3/2017

5 Minutes

Buy in- High knees down/butt kickers back/bear crawl down and back

then coaches choice

 

9 Minutes

10 Box Jumps

10 Partial Burpees

10 V-Ups

 

Rest 1 Minute

 

8 Minutes

100 meter Sprint

:30 Wall Sit

50 Mt. Climbers

 

Wednesday 8/2/2017

difficult roads

5 Minutes

Buy In- 60 Jump Ropes

Then Coaches Choice

WOD

14 Minute AMRAP- Partner

400 Meter run each (while partner is doing tire flips then switch)

1 Min Plank together

15 KB Swings together

15 HR Push Ups together

Cash Out? Coaches Choice

 

Rest 2 Minutes

 

6 Minutes/ 1 minute per station

2 stations

Farmer Carrys

Toes to bar