Warm Up

“Garbage Game” (3 x 90 sec rounds)

3 x
30 Singles
3 Burpees
2 negative push ups
30 sec Hollow Hold
20 Sec DD

Partner Pancake Stretch
PVC SS
Forearm stretches

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

Friday Chipper!!

60 DU’s
20 HEAVY OH plate sit ups
20 Manmakers
20 HEAVY Russian Twists
60 Cal Row

3 Rope Climb (to be completed at any point during the WOD)

Rx 35 / 45, 35# / 50# DB
Rx+ 45 / 55
M 25 / 35, 20# / 35#

Warm Up

600 meter run or row
SPRINT every other 100 meters

PVC SS
30 Sec Bottom of Squat Hold

2x
3 Slow Wall Squats
5 Fast PVC OHS

Banded Ankle Mobility
20 sec Hip opener Hold

Bergener W/U

Question of The Day

Would you rather be stronger than average or smarter than average?

CORE 50 (10 min cap)

Ball Crunches
Oblique Band Twists (25 each side)
Russian Twists
Plank Leg Lifts (25 each side)
50 sec Enterprise

WOD

5 Rounds

20 lateral bar Jumps
10 Power Snatches
5 OHS
200 meter run or row

Rx 65 / 95
Rx+ 85 / 125
M 35 / 65

Warm Up

TABATA x 2 (8 min)

Jumping Jacks (arm circles)
Mountain Climbers (Down Dog)
Ring Rows ( ring shoulder stretch)
Jumping Squats (standing Hamstring Stretch)

10 Scorpions
Forearm / wrist stretch
PVC SS
Bergener W/U

Question of The Day

Would you rather go through your whole life being the most hilarious person or being the most intelligent person?

Skills / Tech

3 Rounds (empty bar or light weight)

3 – Pulls
3 – High Pulls
3 – Drop Cleans
3 – Jerk Dips
3 – Jerks
3 – C& J

3 Rounds, add weight to bar  each round, end 5-10 lbs over WOD weight.

3 Clean & Jerks

WOD

2 min

20 Pull Ups
AMRepAP of C&J in remaining time

-90 sec rest-

2 min

10 C&J
AMRepAP of Pull Ups in remaining time

-90 sec rest-

REPEAT (for a total of 4 x 2 min WODs)

Score is total number of pull ups and C&J’s completed, including buy in.

Warm Up

Pizza Game!! (4 min)
or Down and Backs for smaller classes

2 x
10 Ring Rows
Ring Shoulder Stretch
10 Forward backward lunge (5 each side)
20 Sec Sampson Stretch
3 Negative Push Ups
20 sec DD

PVC SS
Bergener W/U

Question Of The Day

Would you rather be incredibly skilled at an incredibly boring job or be incredibly unskilled at an incredibly interesting job?

WOD

For Time: every 3 min take a 1 min rest

40 Russian twist
30 Pull Ups
20 Hang Power Cleans
10 Quad Killers (Burpee-Forward Backward Lunge-Lateral jump over bar)
20 Hang Power Cleans
30 Push Ups
40 DU’s

Rx + Reps = 50-40-30-20-30-40-50
M     Reps = 30-20-10-5-10-20-30

Rx 25 / 35, 65 / 95
Rx+ 35 / 45, 95 / 135
M 15 / 25, 35 / 65

Warm Up

“Death By” (4 Min)
Gym Sprints or Cal Row

10 Ring Rows
Ring Shoulder Stretch
20 Side Plank Hip Taps (10 each side)
10 Push Ups
20 Oblique Mountain Climbers

PVC SS
20 Sec Spiderman to DD to Pigeon

Question of The Day

Would you rather smell really bad or have really bad taste in music?

WOD

6 Rounds (32 min CAP)

600 run or row
10 Russian KB Swings
Suitcase carry to Gate
2 Negative Pull ups
4 Pull ups
8 Twisting Toe taps