5 Rounds – (2 Person Teams)

Station # 1 – KB Suicides

• Team shuffles various weights of KBs down 10ft increments until all KBs are in end zone.

Station #2 – Sandbag carry through Tire Swamp

• Team mate navigates tire obstacle while carrying a 50# or 35# sandbag. Then, other team mate does the same.

Station #3 – Kneeling Sled Pulls

• Team mate kneels on one knee and pulls 165# sled toward them. Other team mate pulls back
• Both team mates can pull together in both directions
• Total of 4 pulls (2 each)

Station #4 – 400m Run with Mace Bell

• Team runs 400m switching off carrying a heavy mace bell. Can switch as needed.

Warm Up

“Roxanne” Jumping Jacks & squats
play “Roxanne” by The Police
Every time that Sting says “Roxanne” do 1 jumping  Jack, in between Jumping jacks hold the active bottom of your squat.

2 x
Pancake stretch 10 sec center, 10 sec R and 10 sec L
5 x PU to DD fast

Question of The Day

Would you rather eat a spoonful of wasabi or a spoonful of sugar?

CORE

3 Rounds

30 sec Enterprise
20 sec R plank
20 sec L plank
10 Mission Impossibles
10 plank up and downs

WOD

FRIDAY CHIPPER

Run out for 4 min, turn around and run back
50 Air squats
40 KB swings or DB Snatches
30 Overhead Weighted sit ups
20 Mountain Climbers

If you want to turn around and go back up the ladder….. GO FOR IT!!

Warm Up
5 X

3 Jumping Jacks
2 knee Tucks (jump up and bring your knees as high as you can)
1 Air squat

3 x
30 sec Hollow Hold
10 Mission Impossibles

2 perfect Stretches

Question of The Day

Would you rather never loose anything again or never break anything again?

Strength and CORE
3 x 10

1 arm  push Press (5 R, 5 L)
OH  sit ups (2 KB’s)

Use anything weighted, roll a small blanket or towel as a homemade “Ab Mat” for the sit ups. You need just enough padding to fill in the low back and give you something to push against as you sit up.

Superset movements

WOD

Deck of Cards WOD

All red cards are BURPEES!! (last day of the challenge)

Spades  and Clubs can be any movement that you have the equipment for:
Air Squats
Jumping Jacks
Box Jumps
Lunges
Table Tops
KB or DB snatches
Jump rope

You pick the movement and assign it to the suit.

Warm Up

3 x
100 meter run or row
5 Russian KB swings
5 American KB swings
20 Zombie kicks

3 x
5 ring rows
5 lat activators
5 Kip swings
20 arm circles

Banded Shoulder Warm Up
2 Perfect stretches

Question of The Day

Would you rather never loose anything again or never break anything again?

“Helen”

3 Rounds for time

400 meter run
21 KB swings
12 Pull-ups

Rx 35 / 53
Rx+ Go Faster
M 26 / 35

OR

“Rowing Helen”

3 Rounds for time

500 meter row
21 KB swings
12 Pull ups

Rx 35 / 53
Rx+ GO FASTER
M 26 / 35

Warm Up

2 Rounds

10 Superstars
10 Thrusters (weighted or unweighted)
5 Hollow Hold to Superman
5 Push ups  to Down dog

Question of The Day

Would you rather wake up every morning with a new hundred-dollar under your pillow or wake up every morning to a stocked refrigerator and never have to grocery shop again?

CORE

AMRAP 10 min

30 sec Hollow Hold or Enterprise
10 Superman Pulse
30 Russian twist
10 Table Tops

WOD

5 Rounds

AMRAP 3 min
3 Sumo Deadlift High Pull
6 Reverse Lunges
6 push ups

-2 min rest-

Use what equipment you have: Kettle Bell, Dumbell, small child.
If your equipment is not a challenging weight  then increase the reps.