Warm Up
Deck of cards warm up!!

Set a clock for 5 min, pull a card and do the movement assigned to the suite as many times as the number on the card.

Hearts – Burpees
Diamonds – Jumping Jacks
Clubs – Plank up and downs
Spades – Push up to Down Dog

3 min stretching, perfect stretches, Pancake stretch, Scorpions, Pigeon, whatever is sore and tight.

Would you rather be able to take back anything you say or hear any conversation that is about you?

WOD
50-40-30-20-10

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Butterfly Sit Ups

Pick a movement that you have the equipment for and pair it with Sit ups. Butterfly sit ups are just like regular sit-ups but with your knees out to the side , it will engage your lower abs more than conventional sit ups.  Be sure to get your shoulders all the way past your hips.

Depending on what equipment you have you can do: Kettle Bell swings, hang power cleans, med ball power cleans (you’re doing enough squats already) pull ups, Burpees, Push ups, Cal row or bike, DB Snatches, DU’s, etc..

Warm Up

TABATA x 2  (8 min)

Jump Rope
Burpees
Split Squats
Push Press

20 arm & elbow & wrist circles

Spiderman out Zombie back
2 inch worms

PVC SS & 10 Cuban Presses
Bergener W/U

Question of The Day

Would you rather walk to work in heels or drive to work in reverse?

Assessment 

#1

Max Bar Hang

#2

Max Wall Sit

WOD

4 Rounds

12 SDHP
12 Hang Power Cleans
12 Push Press
12 Back Rack Split Squats

-90 sec rest-

Rx 65 / 95
Rx+ 95 / 135
M 35 / 65

Warm Up

5 min run, row, or 3 min jump rope
or
3 x
3 Burpee
6 push ups
12 air squats

then
2 perfect stretches

Question of The Day
Would you rather get trapped in the middle of a food fight or a water balloon fight?

WOD
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees
Push-ups
Sit-ups

If you have equipment and home and would like to substitute movements .. GO FOR IT!

Warm Up
​
3 Rounds

10 Jumping Jacks
2 Push Ups
2 Hot Lizards
10 Zombie kicks
10 Stork kicks

Then:
20 sec Pigeon Stretch each side
20 sec Pancake stretch

Question of The Day
Would you rather have a pause or a rewind button in your life?

WOD

5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Overhead Squats

After 5 Rounds of the run and squats then:

– 1 min rest –

2 min max V-ups

-1 min rest –

5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Weighted Lunges

After 5 Rounds of the run and Lunges then:

– 1 min rest –

2 min max  Table Tops

Warm Up

100 meter sprint
6 Lunges
12 Ring Rows
150 meter sprint
6 Lunges
12 Ring Rows
200 meter sprint
6 Lunges
12 Ring Rows

10 Mission Impossibles
10 Table Tops
10 Scorpions
2 inch worms
20 sec Couch stretch

Question of The Day

Would you rather always have B.O. and not know it or always smell B.O. on everyone else?

WOD

Base Builder

AMRAP 30-35min (finish on a complete round)

200 meter run SPRINT first 100 meters
3 Pull ups (strict, weighted or negatives)
6 Ring Push ups (can be weighted or deficit)
9 Goblet squats
12 Death March

Rx 35 / 53
M 26 / 35