Warm Up

400 run or 500 row

3 Rounds

4 Burpee
6 Ring Rows
8 Lat activators

3 Rounds

4 Lunges
6 Push Ups
8 Shoulder Taps

PVC Cuban Press
PVC SS
Pancake Stretch
Rig Calf Stretch

Question of The Day

Would you rather wake up every morning with a different hairstyle, or have your favorite hairstyle the rest of your life and never be able to change it?

Friday Chipper

Buy In or Buy Out (you choose, you can break it up to before and after if desired)

1 mile run or 2k row

30 Burpee Pull Ups
30 DB Push Press
30 OH Plate lunges
30 DB Plank Pull thru and Pulls
30 Russian Twist

Rx 30 reps, 35 / 50, 25 / 35
Rx+ 40 reps, Burpee “L” sit Pull ups
M 20 reps, 25 / 35, 15 / 25

Warm Up

3 min row
20 Stroke Pyramid

30 sec drive drill
30 sec swing drill
1 min easy row

10 Scorpions
10 Table Tops
2 Perfect stretches

Question of The Day

Would you rather go without shampoo for the rest of your life or toothpaste for the rest of your life?

Assessment

1000 meter row time trial

– 5-8 min rest –

Then

Strength

Deadlift Cycle Wk #2

3-5 Rounds 10 reps @ 55%

Superset
10 V-up to hollow Hold
10 Knee Taps

Warm Up

2 Rounds

30 sec Jumping jacks
30 sec Push Up to Down Dog
30 sec jump tucks
30 sec Spiderman Lunges

Question of The Day

Would you rather be forced to listen to the same 10 songs on repeat for the rest of your life or forced to watch the same 5 movies on repeat for the rest of your life?

WOD

Add 1 rep each round for each movement
Start at 1 rep each up to 100, and then all the way back to 1
1 – 2 – 3 – 4 – 5…..etc to 100, and back down

air squats
sit ups
1-100

air squats
push ups
100 – 1

Warm Up

TABATA x 2 (8 min)

Jump Rope
Forward backward lunges
Burpees
Push up to DD

2 x
5 lat activators
Ring Shoulder Stretch

2 x
20 sec Couch Stretch
20 Zombie kicks

PVC SS
Bergener Warm up

Question of The Day

Would you rather your shirts be always two sizes too big or one size too small?

Assessments

#1

Max Wall Sit

#2

Max Bar Hang

WOD

EMOM 10 min

Alternating minutes

#1
Max ground to Overhead

#2
4 T2B
4 Quad Killers

Quad Killer = 1 R forward lunge, 1 R reverse lunge, Lateral bar jump

Rx You choose the weight, score is total G2O x weight of bar + reps of T2B and Quad Killers

 

Warm Up

3 x
5 Burpees
30 Singles (if you don’t have a rope, you can either do Jumping Jacks, or “air Jump Rope” )
30 sec Hollow Hold
10 Supermans
10 air squats

Then:

30 sec Couch Stretch each leg
2 Inch Worms

Would you rather have one nipple or two belly buttons?

WOD

“Annie on The Run”

50 Sit ups
50 DU’s (100 Singles)
400 meter run
40 Sit ups
40 DU’s (80 Singles)
400 meter run
30 Sit ups
30 DU’s (60 Singles)
400 meter run
20 Sit ups
20 DU’s (40 Singles)
400 meter run
10 Sit ups
10 DU’s (20 Singles)
400 meter run