Tuesday 5-17-22

Good Morning Sunshine! 

Warm Up:
Run 400m
EMOM for 5 Min 
8 DB Snatch 
10 KB Swings 

Skill:
Leg Burner 
2 Rounds
16 Side Lunges (no weight)
40 Single Arm OH Lunges 
15 Controlled Jump Squats

WOD:
AMRAP in 25 min:
Run 400m
15 Deadlifts (225/155#)
2 Rounds of "Cindy"

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Monday 5-16-22

New Week New You! 

Warm Up:
Run 800m
15 Air Squats 
10 Push Ups 
20 Sit Ups 
10 Burpees 

Mobility:
Active Frog (10x)
Back Stretch (30 sec)
Banded Full T Hip Opener (30 sec)

Strength:
Pause Front Squats 
8-8-5-5-3-3

WOD:
Fight Gone Bad

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

 

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Friday 5-13-22

Friday the 13th... BOO!

Warm Up:
Row 800m
15 KB Swings 
15 Slam Balls 

WOD:
Today is technically open gym! However, we've heard people don't know what to do... so here's a workout for ya.. or you can create your own. OR... Today is a good day to make up a workout if you missed one this week! 

AMRAP in 15 Min of:
Run 200M
8 KB Swings (53/35#)
10 Burpees
15 Wall Balls (20/14#)

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Thursday 10-12-22

Let's GO! 

Warm Up:
20 Cal Cardio 
EMOM for 5 Min 
10 Air Squats 
5 Burpees 

Skill:
Stretch those Hammys... 

1 Timed Mile... Got a vest... load up! 

WOD:
3 Rounds for time of:
15 Hang Power Snatch (95/65#)
3 Rope Climbs 
50 Walking Lunges 
20 Cal Cardio

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Wednesday 5-11-22

Strength Day!

Warm Up:
Run 800m
2 Rounds 
20 backwards walking lunges 
10 Push Ups 
5 Pull Ups 

Mobility:
Wall Hinge 
Wall Squat 
Squat To Stand 

Strength:
Weekly Back Squats 
20 Unbroken at 145/115#

Hang Squat Cleans 
5-5-5-5-3-3-3

Super Set with:
4 KB Windmill (each side) 

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Tuesday 5-10-22

Tuesdays are for Tacos, and double unders 😉 

Warm Up:
Annie
50-40-30-20-10 reps of 
Double Unders 
Sit Ups 

Skill:
2 Rounds 
20 DB Bench Press (slow and steady)
6 Turkish Get Ups 
30 Second Hollow Rock 

WOD:
4 Rounds for time of:
12 Clean and Jerks (155/105#)
15 Toes To Bar 
20 Box Jumps (24/20")

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Monday 5-9-22

Monday Murph Prep! 

Warm Up:
Run 800m
15 Air Squats 
15 Sit Ups 
10 Burpees 

Mobility:
Squat to stand 5x
Pigeon (45 sec each side)
6 Inch Worms (keep legs straight!)

Strength:
Deadlifts 
8-8-5-5-3-3-3

WOD:
Get as far as possible in 20 min 
Run 200m + 10 Pull Ups + 15 Push Ups 
Run 200m + 10 Pull Ups + 15 Push Ups + 30 Squats 
Run 200m + 15 Pull Ups + 15 Push Ups + 30 Squats + 15 Push Ups 
Run 200m 15 Pull Ups + 15 Push Ups + 30 Air Squats + 15 Push Ups + 15 Pull Ups 
**If you finish... Bike, row, or ski with remaining time for calories 

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Friday 5-6-22

Friday!!! 

Warm Up:
Run 800m
10 Burpees 
10 Push Ups 
10 Jumping Pull ups 

WOD:
Freestyle Friday! 

Make up your own workout or make up one from this week that you missed! 

Practice a lift or skill ... here's a rep scheme to follow  5-5-53-3-3-2 Have fun! 

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