Warm Up

600 meter run or row
SPRINT alternating 100 meters

3 x
20 sec HSH
10 Air squats
5 Burpees
5 Ring Rows
3 pull ups

PVC SS
3 Inch Worms

Bulldozer

10 Rounds for time

3 HSPU
3 Devils Press
3 DB Front Squat
3 MU
3 GHD sit up

Rx 35 / 50

Melee

5 x
30:30 bike or ERG
1 Hose Pack Building run
4 x
30:30 bike or ERG
1 Hose Pack Building run
3 x
30:30 bike or ERG
1 Hose Pack Building run
2 x
30:30 bike or ERG
1 Hose Pack Building run
1 x
30:30 bike or ERG
1 Hose Pack Building run

Warm Up

100 Jump rope
30 Mountain Climbers
20 lunges
10 push ups

3 min self stretch

Question of The Day

Never get lost or never lose your balance?

CORE

50 sec Enterprise
50 Plank Leg Lifts
50 weighted Sit ups
50 Shoulder Taps
50 Russian Twist
50 Mission Impossibles
50 sec R plank
50 sec L plank
50 V-ups
50 Scuba Steves

WOD

3-5 Rounds

Any cardio that takes 2-4 minutes (run around the block, row a 500, 2 min Burpees, Jump rope, etc)
10 Commandoes (1 R reverse lunge, 1 L reverse lunge, 1 Burpee)
5 Push ups

Warm Up

EMOM 6 min
6 Jumping Jacks
6 Superstars (jumping lunges)
6 Mountain Climbers
In the remaining time do air squats to the next minute, don’t go crazy it’s a warm up.

3 min self stretch

Question of The Day

Only listen to Justin Bieber for the rest of your life or only watch the Hallmark channel for the rest of your life?

WOD

Here is a list of movements, the first is all body weight, the second requires some equipment.

#1 Body weight

Air Squats
Push ups
Lunges
Burpees
Jumping jacks
Mountain Climbers
V-ups
Sit ups
Shoulder Taps
Superman Pulses
Superstars

#2 Minimal equipment
Step ups
KB  swings
DB snatches
Cal row or bike
DU’s
Singles
Thrusters
Box jumps

WOD

Pick 10 movements from above lists and do:

10 Rounds of 10 reps, 40 min time cap

If you’re doing this as a partner WOD, split movements to 5 reps each!!

Warm Up

500 row or 400 run
SPRINT the last 100 meters

2 x
5-10 sec ring hold
10 unweighted split squats (5 each leg)
50 singles
20 Arm circles

Then
Spiderman out
Pigeon back
3 inch worms

Question of The Day

Would you rather have a pet dragon or breathe fire?

Base Builder 33 min

Buy In:
1 mile run
or
2k row

In the remaining time
AMRAP

6 weighted or negative dips
12 Front Rack Split Squats (5 each leg)
12 SDHP
6 Plank KB pull throughs
100 meter run or row

Rx 55 / 85, 35 / 53
Rx+ 65 / 95, 53 / 70
M 35 / 55, 26 / 35

Warm Up

1 min easy row – 10 SEC SPRINT
1 min easy row – 20 SEC SPRINT
1 min easy row – 30 SEC SPRINT

2 x
3 push ups to a plank wheel (hold Back Plank for 5 sec)
10 Scorpions
20 sec Down Dog

Question of The Day

Would you rather encounter dinosaurs or aliens?

Skills / CORE

3 Rounds
90 sec each round

#1 Anything upside down
#2 Anything on the rig: Pull ups, MU’s. Progressions, negatives, etc..
#3  Paralette Passthroughs, 1-3 sets of 3-5 reps

WOD

3 Rounds

90 sec Rowing sprint for meters
with one bar
Shoulder Press to failure
Push Press to failure
Push Jerk to failure

-2 min rest-

Score is total meters rowed + weight of bar