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SATURDAY, NOVEMBER 15

WARMUP

400m run or 500m row

3 rounds

10 inchworm pushups

10 reverse burpees

10 jump tucks

15 seconds plank hold (front, left, and right sides)

 

WOD

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

2 minute rest

then two rounds of:

1 minute tabata push-ups

1 minute tabata squats

1 minute tabata sit-ups

2 minute rest

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

0

SATURDAY, NOVEMBER 8

WARMUP

400m run or 500m row

3 rounds

5 cartwheels each arm

10 inchworms

10 burpees

30 seconds at bottom of a squat

 

WOD

10 rounds:

5 Push-ups

10 meter Bear Crawl

5 Wall Balls

10 meter Bear Crawl

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SATURDAY, NOVEMBER 1st

WARMUP

500m row

3 rounds

10 good mornings

10 pushups

10 squats (3 seconds at the bottom)

30 sec plank hold

 

WOD

10 minute AMRAP:

10 wall balls

10 jumping pull ups

20 squats

After a 5 minute rest:

10 minute AMRAP:

10 burpees

10 situps

20 jumping lunges

0

SATURDAY, OCTOBER 25

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

0

SATURDAY, OCTOBER 18

WARMUP

400 meter run or 500m row

3 rounds

10 inchworm pushups

10 meter walking lunges

10 wall balls

10 meter broad jumps

30sec samson stretch

 

PARTNER WOD

20 minute AMRAP:

10 Wall Walks

20 Burpees

30 Jumping Lunges (each leg)

40 Pushups

50 Situps with Medicine Ball

60 meter Wheelbarrow

0

SATURDAY, OCTOBER 11

WARMUP

500m row

3 rounds

10 broad jumps

20 jumping lunges

10 toes to bar

30sec samson stretch

 

WOD

1->10 Ladder of:

Burpees

Squats

10m Bear Crawls

0

SATURDAY, OCTOBER 4

WARMUP

100 double unders or 500m row

3 rounds:

10 meter walking lunge

10 inchworm push-ups

10 knees to elbows

30 seconds in the bottom of a squat

WOD

20 minute AMRAP

400 meter run

10 Push-ups

20 Sit-ups

30 Jumping Lunges

0

SATURDAY, SEPTEMBER 27

WARMUP

100 double unders or 500m row

3 rounds:

10 squat jumps

10 toes to bar

10 reverse burpees

20 second plank hold

WOD

800m run

21 wall balls

21 burpees

21 situps

400m run

15 wall balls

15 burpees

15 situps

200m run

9 wall balls

9 burpees

9 situps

0

SATURDAY, SEPTEMBER 13

WARMUP

100 double unders or 500m row

3 rounds:

10 inchworms

10 burpee broad jumps

10 superman back extensions

20 second plank hold

PARTNER WOD

3 rounds:

400 meter run

30 meter wheelbarrow

20 pushups

10 burpee pullups

20 medicine ball situps

30 meter wheelbarrow

0

SATURDAY, SEPTEMBER 6

WARMUP

400 meter run or 500m row

3 rounds:

10 inchworm pushups

10 jumping lunges

10 squats (3 second pause at bottom)

30 second samson stretch

WOD

15 minute AMRAP:

10 wall balls

10 meter walking lunge

10 burpee pullups

10 meter walking lunge

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