Warm Up

3x
1 min easy row
30 sec SPRINT

3x
3 Med Ball Thrusters
3 Wall balls

2x
2 Burpees
2 box step ups
2 box jumps
2 box jump overs

PVC SS
30 sec bottom of squat hold
SM into Pigeon Stretch each side

Question of The Day

If you could be any animal for a week, what would it be?

WOD

SPRINT DAY!!!

2 min MAX Cal row
-4 min rest-
1 min MAX Cal row (goal is to get more than 1/2 reps from 2 min row)
-2 min rest-

2 min MAX Burpee box Jump overs
-4 min rest-
1 min Burpee box Jump overs (goal is to get more than 1/2 reps from 2 min row)
-2 min rest-

2 min MAX Wall Balls
-4 min rest-
1 min Wall Balls (goal is to get more than 1/2 reps from 2 min row)
-2 min rest-

Score is Max reps from 2 min rounds minus any reps less than 1/2  in 1 min sprint.

Warm Up

400 Run or Row

2 x
Spiderman out
Zombie back
Bear Crawl out
Crab Walk back

Set up all movements and do 3-5 reps of each movement

3 min self stretch

Bulldozer

20 Deadlifts (185 / 275)
400 run or row
20 KB Swings (53 / 70)
400 run or row
20 KB OHS (10 each arm, 35 / 53)
400 run or row
20 Burpees
400 run or row
20 C2B Pull Ups
400 run or row
20 Box Jumps (24″ / 30″)
400 run or row
20 DB Squat Cleans (20 / 35)
400 run or row

Melee

2 Spartans
4 Pull ups
4 Spartans
8 Pull ups
6 Spartans
12 Pull ups
8 Spartans
16 Pull ups
8 Spartans
12 Pull ups
6 Spartans
8 Pull ups
4 Spartans
4 Pull ups
2 Spartans

 

Warm Up

3 min easy row
2 x
20 sec sprint 10 sec easy

2 x
5 PVC Thrusters
5 Ring Rows

2 x
3 empty bar Thrusters
3 pull ups

PVC SS
20 sec Hip Opener each side
20 sec DD to SM

Question of The Day

Would you rather be Wonder Woman or Cat Woman?

WOD

For Time

1000 meter row
50 Thrusters
30 Pull ups

Rx 35 / 45
RX+ 45 for men and women
M 15 / 35

Warm Up

100 run or row
10 empty bar DL
5 Goodmornings
3 Burpees

-add weight-

100 run or row
6 deadlifts (light weight)
10 Table Tops
10 Bridge leg Lifts
3 Burpees

Spiderman Crawl out
Crab Walk back
2 perfect stretches

Question of The Day

If you could master any musical instrument, what would it be?

Strength / CORE

Strength & CORE EMOM 12 min

Alternating minutes:

6 Deadlifts @ 75%
30 sec Evil Wheels

WOD

AMRAP 8 min

200 run or row
3 Burpees over your bar
6 dips

Rx+ MU into dips

Warm Up

TABATA Warm up (8 min)

Jumping Jacks
KB Swings (Russian 1st round, American 2nd round)
Box (step overs 1st round, jumps 2nd round)
Push Up to DD

PVC SS
Rig Calf Stretch
Standing hamstring stretch

Question of The Day

If you could choose one movement to master, what would it be?

Strength

Bench Press Cycle Day #2
3-5 sets of 10 reps @ 55%

Superset

Weighted strict Box Step ups
3-5 sets of 10 reps (5 each leg)

WOD

AMRAP 4 min

KB Swings
Box Jumps
2-4-6-8-10…..

-2 min rest-

AMRAP 4 min

KB Swings
Box Jumps

Start 1 round past where you ended on the first AMRAP and work back to 2 reps.
Score is highest rounds and reps finished in 1st AMRAP minus any not finished in the 2nd.

Rx 35 / 53, 20″ / 24″
Rx+ 53 / 70, 24″ / 30″
M 26 / 35, 18″ / 20″