Warm Up

TABATA x 2 (8 min)

Jump Rope (hamstring stretch)
Air Squats with hands up at 45* (Arm Circles)
Push ups (Down Dog)
Skater Lunges (Zombie Kicks)

10 Scorpions
10 Shoulder Taps
20 sec Spiderman (each side)
Rig Calf Stretch

Question of The Day

Would you rather 5% of the population have telepathy, or 5% of the population have telekinesis? You are not part of the 5% that has telepathy or telekinesis.

Strength

Front Squat Cycle Wk #3

3-5 sets of 8 reps @ 60%

Superset

8 HSPU or 10 DB S2OH
1 min Enterprise

WOD

AMRAP 3 min
150 met row
15 DU’s

-1 min rest-

AMRAP 3 min
150 met row
10 Ring Push Ups

-1 min rest-

AMRAP 3 min
150 met row
5 Sand Bag Cleans

Rx 50 / 75
Rx+ Deficit Push Ups
M 30 / 50

Warm Up

1 min row
10 empty bar DL
10 Scorpions
30 sec Hollow Hold
Repeat
with light weight DL at 8 reps
Repeat
with less light weight DL at 6 reps

10 Ring Rows
3 Pull ups
20 arm circles
2 Perfect Stretches

Question of The Day

Would you rather Have a dog with a cat’s personality or a cat with a dog’s personality?

Base Builder

Base Builder (35 min time Cap)

500 meter row
10 Deadlifts (Add Weight)
10 Knee Taps with extension
10 Pull ups

Rep Scheme = 10-8-6-4-2-4-6-8-10

Keep adding weight to DL every round and decrease reps up to 2 reps, then take the weight off every round and increase reps. If you finish all reps before time cap row for meters at 70% to 35 min.

Warm Up

1200 meter run or row
-1 min rest-
40 T2B
30 KB SDHP
20 Burpees
-1 min rest-
1200 meter run or row

10 Wall Walks, can be split up and done whenever you like.

Scale options
T2B= 20 Toe Taps
Wall Walks = 5 Box Walk Arounds

Rx 53 / 70
Rx GO FASTER
M Knee ups, 35 / 53

Bulldozer

Clash Of The Fittest Prep with Flair

Buy In: 1000 meter run

Then 4 rounds
9 Power Snatch or Cleans
9 Pull ups
9 KB Swings
-1 min rest-

Rx 65 / 95

Melee

1 x 35# / 45# on sled
100′ sled drag forward
100′ sled rag backward
10 Pull ups
15 Push Ups
20 Air squats

-1 min rest, Add plate to sled 25# / 35#-

Repeat until you can no longer SPRINT with the sled, The first round that you have to walk the sled is your last round.

Warm Up

Down and Backs

2 x
6 Empty bar Front Squat
5 Empty bar Push Press
4 Empty bar lunges

2 x
20 Sec Sampson Stretch each side
3x 4 count squats
10 Table Tops

Question of The Day

Would you rather lose your sense of touch or your sense of smell?

Strength

Front Squat Wk #2

3-5 Rounds of 10 reps @ 55%

Superset

10 Table Tops
30 Sec Enterprise

WOD

AMRAP 4 min

10 Push Press
10 Back Rack Forward Lunges
100 meter row or run

-2 min rest-

Repeat

Start back at the beginning on second AMRAP, score is the AMRAP with the least number of rounds and reps

Warm Up

Fish Game or Darts 4 min

2 Rounds
Spiderman out
30 sec Hollow Hold
Bear Crawl back
3 Negative Push Ups
Zombie out
10 Mission Impossibles
Crab Walk back
3 Push Ups

After Bench Press Cycle, your choice to do Pistols and CORE or Row for Challenge meters.

Question of The Day

Would you rather cut all your hair off or shave your eyebrows?

Strength

Bench Press Wk #11

Work up to 95% for 1 rep

8
6
4
2
1-1-1-1

Part#2

Pistols

W/U
10 Step ups, toe under
10 Step ups, foot flat
10 Step ups, foot off ground

3-5 Rounds
20 Alternating pistols (or weighted Step Ups)
30 Sec Enterprise