Warm Up

600 meter run or row

2 x

5 Burpees
10 Jumping squats
10 KB deadlift
5 push ups
1 hot lizard
5 PVC Cuban Press

Question of The Day

Would you rather spend one week in the wilderness, or 1 night in a haunted house?

WOD

AMRAP 5 min

1 Parking lot run or 100 meter row
4 SDHP (with KB)
2 plate push ups
2 plate Burpee Thrusters

Rx 25 / 35
Rx+ 35 / 45, jumping Plate Push Ups
M 15 / 25

Strength

Week #1 Strength cycle

Bench Press
Deadlift

3-5 Rounds of 10 reps @50-55%

If you’ve already started the cycle then do the week that you’re on.

Warm Up

500 meter row
or
400 meter run
SPRINT the last 100 meters

3 x

5 Russian swings
5 American swings
10 Ring Rows
5 Lat Act
3 Pull ups

Question of The Day

Would you rather wear bright colors or black cloths the rest of your life?

CORE

AMRAP 10 min

30 sec Enterprise
20 KB side bends (10 each side)
10 Weighted Mission Impossibles
30 sec Superman Pulses
20 sec side plank R
20sec side plank L
10 sec Thread the needle (each side)

WOD

3 Rounds for time

500 meter row
21 KB swings
12 Pull ups

Rx 35 / 53
Rx+ GO FASTER
M 26 / 35

Warm Up

500 meter row
then 30 sec sprint

3 x
6 DB snatches
30 singles

3 x
5 empty bar front squats
5 Jumping Squats

PVC SS
10 PVC Cuban presses
Rig calf stretch
2 inch worms
Bergener W/U

Question of The Day

Would you rather only be able to whisper or shout?

TABATA Base Builder

Complete 3 Rounds of the TABATAs (6 total) then the row buy out.

TABATA #1 (4 min)
DB Snatches
Weighted sit ups
1 min on each movement

-30 sec transition-

TABATA #2 (4 min)
Hang Squat Cleans
DU’s
1 min on each movement

-30 sec transition-

After 3 rounds of the TABATAs

1000 meter row Buy Out

Rx 35 / 50, 65 / 95
Rx+ OH sit ups, 95 / 135
M 20 / 35, 45 / 65

Warm Up
3 Rounds

200 meter row or Run or
50 singles
5 Med Ball Thrusters
10 shoulder taps
30 sec hollow hold

Then:

30 sec hollow hold
10 Mission Impossibles
20 sec active pigeon stretch (each leg)
20 sec Spiderman each leg

Question of The Day
Would you rather own your own boat or your own plane?

WOD
Friday Chipper

4 Wall Walks
8 Commandos (1 R reverse lunge, 1 L reverse lunge, 1 Burpee)
12 Pull ups or push ups
16 Med Ball sit ups or weighted sit-ups
20 Wall Balls or Thrusters with any weight
24 DU’s
28 V-ups

-3-5 min rest-

Strength

3 -5 sets of 10-15 Goblet squats
Reps determined by what weighted object you have access to.

Warm Up
3 min of any cardio: rowing, running, Burpees, jump rope, etc..
3 x
20 sec HSH
10 Jumping Squats
20 sec Spiderman stretch each side
30 sec hollow hold
1 inchworm

Question of The Day
Would you rather never have to worry about cleaning your house again,or never having to cook again?

WOD

Clean & Jerk (can be DB or KB or bar. if you have one weight alternate sides)
Box Jumps or air or goblet squats
Cal Row or DU’s, or Burpees

21-15-9

21 of each movement, then 15 of each movement, then 9 of each movement.