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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

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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

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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

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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

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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

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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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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

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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

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