Username:

Password:

Forgot Password? / Help

News

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

0

SATURDAY, MAY 31

WARMUP

400m run

3 rounds

10 squat jumps

10 pass-throughs

10 pushups

10 toes-to bar

30 seconds side plank (each side)

 

Partner WOD

In a team of 2 complete:

100 Wall Balls

100 Jumping Pull-ups

100 Burpees

100 Sit-ups

Every minute on the minute, each team will do a 10 meter partner wheelbarrow before continuing with the workout.

0

SATURDAY, MAY 24

WARMUP

400m run

3 rounds

10 reverse burpees

10 scorpion stretches (each side)

10 inchworms

10 broad jumps

30 seconds samson stretch

 

WOD

3 Rounds

10 push-ups

20 sit-ups

30 goblet squats

100 meter farmer's carry

200 meter run

100 meter farmer's carry

30 jumping lunges

20 burpees

10 dips

0

SATURDAY, MAY 17

WARMUP

400m run

3 Rounds of:

5 inchworm pushups

10 meter walking lunge

15 situps

10 good mornings

30 second plank hold

 

WOD

2 minutes tabata medicine ball pushups

rest 1 minute

5 minute AMRAP

5 pushups

10 jumping lunges

15 squats

rest 1 minute

2 minutes tabata jumping lunges

rest 1 minute

5 minute AMRAP

5 pushups

10 jumping lunges

15 squats

rest 1 minute

2 minutes tabata squats

0

SATURDAY, MAY 3

WARMUP

400m Run

3 Rounds of:

10 reverse burpees

10 superman back extensions

10 meters inchworm pushups

10 meters broad jump

30 seconds plank hold

 

WOD

1600m Run

Accumulate 500 total reps between the following movements:

Burpees

Sit-ups

Push-ups

Squats

This is a partner workout. The run and reps can be divided up however you and your partner would like. Both partners must work at the same time, meaning that any significant rest will force your partner to rest as well.

Pages:12345...99100