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SATURDAY, AUGUST 23

WARMUP

400 meter run or 500m row

3 rounds:

10 inchworm pushups

10 knees to elbows

10 broad jumps

30 second plank

WOD

2 Rounds:

1 minute tabata games push-ups

1 minute tabata jumping lunges

1 minute tabata sit-ups

1 minute tabata wall balls

rest 2 minutes

2 Rounds:

1 minute max rep games push-ups

1 minute max rep jumping lunges

1 minute max rep sit-ups

1 minute max rep wall balls

0

SATURDAY, AUGUST 16

WARMUP

400m run or 500m row

3 rounds

10 squat jumps

10 situps

10 wall balls

30 second handstand

 

WOD

800 meter run

30 box jumps

20 toes to bar

10 wall walks

20 toes to bar

30 box jumps

800 meter run

0

SATURDAY, AUGUST 9

WARMUP

400m run or 500m row

3 rounds

10 knees to elbows

10 wall balls

10 broad jumps

30 second samson stretch

 

WOD

10 burpees

20 pushups

30 situps

40 squats

50 jumping lunges

400 meter run

50 reverse lunges

40 squats

30 situps

20 pushups

10 reverse burpees

0

SATURDAY, AUGUST 2

WARMUP

400m run

3 rounds

10 superman back extensions

10 pushups

10 meter squat walk

30 second front plank

 

PARTNER WOD

Each person will complete:

50 meter farmers carry

50 meter run

10 burpees

10 partner situps

100 meter farmers carry

100 meter run

20 burpees

10 partner situps

200 meter farmers carry

200 meter run

40 burpees

10 partner situps

0

SATURDAY, JULY 26

WARMUP

400m run or 500m row

3 rounds

10 squat jumps

10 pass throughs

10 cartwheels (5 each side)

30 second handstand

 

WOD

2 rounds

5 wall walks

10 meter bear crawl

15 burpee pull-ups

10 meter bear crawl

complete a 400 meter run, then:

2 rounds

5 toes to bar

10 meter broad jump

15 wall balls

10 meter broad jump

0

SATURDAY, JULY 19

WARMUP

400m run or 500m row

3 rounds

10 wall balls

10 broad jumps

10 knees to elbows

30sec squat stretch

 

WOD

2 Rounds

1 minute max reps box jumps

1 minute max reps squats

1 minute max reps bear crawl (10 meters)

rest 2 minutes, then:

2 rounds

50 weighted step-ups

50 squats

50 meters bear crawl

0

SATURDAY, JULY 12

WARMUP

500m row

3 rounds

10 burpees

10 meter broad jump

10 leg swings (each leg)

30sec samson stretch

 

WOD

20 minute AMRAP

400 meter run

30 meter burpee broad jump

20 jumping lunges

10 toes to bar

0

SATURDAY, JULY 5th

WARMUP

500m row or 100 double unders

3 rounds

10 reverse burpees

10 meter broad jumps

10 meter walking lunge

10 meter squat walk

30 second front plank

 

Partner WOD

400m weighted run

50 burpees

100 situps

150 squats

400m weighted run

50 wall balls

100 pushups

150 jumping lunges

400m weighted run

0

SATURDAY, JUNE 14

WARMUP

500m row

3 rounds

10 inchworm pushups

15 wall balls

20 meter squat walk

30 second front plank

 

WOD

400 meter run

21 pushups

21 dumbbell thrusters

400 meter run

15 pushups

15 dumbbell thrusters

400 meter run

9 pushups

9 dumbbell thrusters

400 meter run

0

SATURDAY, JUNE 7th

WARMUP

500m row

3 rounds

10 burpees

20 leg swings

30 squats

30 second samson stretch

 

WOD

800 meter run

30 meter burpee broad jump

10 medicine ball push-ups

30 meter overhead weighted walking lunge

400 meter run

30 meter burpee broad jump

20 medicine ball push-ups

30 meter overhead weighted walking lunge

200 meter run

30 meter burpee broad jump

30 medicine ball push-ups

30 meter overhead weighted walking lunge

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