Monday

"Another Bad Case of the Monday's"

(running clock 2 minute rest after each workout)

*mark down total time for all workouts, not individual
WOD I
100 air squats
80 45lb front squats
60 air squats
40 45lb front squats
20 air squats
10 45lb front squats

WOD II
100 push ups
80 db/kb inverted plank press w/ leg lift
60 push ups
40 "ipp"
20 push ups
10 "ipp"

WOD III
10 burpees
100 lunges
10 burpees
80 lunges
10 burpees
60 lunges
10 burpees
40 lunges
10 burpees
20 lunges
10 burpees
10 lunges

Tuesday

   
"No Shampooing Tomorrow"

WOD I
50 40 30 20 10
Pull ups
Push press (95-45lbs)

WOD II
AMRAP in 15 minutes
5 Ring dips

10 DB/KB Bent over rows
10 Landmines  
Wednesday

"Pick Your Poison"

WOD I
AMRAP in 12 minutes
1 Deadlift

5 Hamstring curls

10 Push ups
*sharing of deadlift bar

WOD II
800m run
40 wall ball

30 soft squat jumps
30 kb swings (hand 2 hand)
200m row
30 kb swings (hand 2 hand)
30 soft squat jumps
40 wall ball

800m run

*stagger starting point

WOD III
100 sit ups
300 Mountain climbers

200 Russian twists

Thursday

"I Guess I Can Figure it Out?"
WOD I
21 15 9
Double under (or 100 75 50 regular)
Wall ball

Toes to bar

WOD II
10 5 3
Plate push
Sleigh ride
Floor wiper w/ medball between feet (L and R is 1)

WOD III
5 rounds of 20
Superman
Spiderman lunges

Bombers

Friday
"Ready to Qualify?"
WOD I
21 15 9
Deadlift
Pull up

WOD II
5 rounds
7 Thrusters (kb/db)
11 Burpees

WOD III
800m run
800m row
80 Burpees
200 Jump ropes (75 DU)

*stagger start

 

Monday

“No Mercy”

10-Rounds

2- Wall Climbs- chest to wall (*12- WallBees)

12- Dumbbell Push Press

Finisher 

Set timer to run 1:00 min. on/ 1:00 min. off

5 sets of 20 situps

Perform 20 situps as fast as you can then rest for remainder of the minute, start set #2 at start of 2^nd minute

(100- situps in 5 minutes)

Rest 1:00 minute then…

2:00 Minute Forearm Plank Hold (every drop = 5 burpees J) (do burpees during rest)

Rest/ 1:00 minute then…

Another 2:00 Plank Hold (every drop= 5 burpees, do when finished)

Tuesday

STRENGTH

Max Watt Row

3 attempts- Record best

 “The Final Countdown”

100-80-60-40-20

R-Leg Tire-squat with opposite knee lift (knee must come to waist high or above)

L-Leg Tire-squat with opposite knee lift

Floor Wipers (empty 45# bar…*weight is optional)(legs straight up and down)

Max Dynamax Ball Slams in 2:00 Minutes

Wednesday

Strength/Skill

HSPU- 15

Barrier Assisted- 20

Modified- 25

“Johnny be Good”

AMRepsAP 20 minutes

25- Situps

Max Ring Dips (record total reps completed, divide reps by 2 if using a band)

Finisher (record best time and total reps)

3 Attempts (rest to full recovery before next attempt)

Row 250m

Thursday

 

Strength

1 Rep Max Thruster  (ex. 5-3-3-1-1-1)

“Dumbbell and Dumber”

5 Rounds

20- DB Hang Squat Cleans

15- Pullups

10- Alternating DB Split Jerk

5- Bar Toe Touches (15- Hanging Knee Lifts or 25 Reverse Crunches)

 

Friday

“It’s all about the Benjamin’s baby”

100- Hand 2 hand KB swings

100- Line 2 Line shuffle

100- PVC OH Squats

100- Ring Leg Opens (share rings if needed)

100- Spread Eagle Sit Ups (touch floor past knees)

Finisher

5 Rounds

:30 sec on/:30 sec off

Choice of…

Russian Twists with Medball

Bicycle Crunches

XMC

October 5th through October 9th

Monday

5x5 front squat- after warm up use same weight for all 5 sets

Cindy amrap in 20 min

5- pull-ups

10-push ups

15- air squats

Tuesday

21.15.9

Deadlift

Ring dips

Annie

50.40.30.20.10

scaled-(100.80.60.40.20)- regular jumps

Double Unders

Sit-ups

Wednesday

10.9.8.7.6.5.4.3.2.1

Wall ball

Tire jumps

Swings

Death by thruster

Each minute add one thruster

Thursday

Choose either nasty girls or Jackie + the finisher

“Nasty girls”

50 air squats

10-hang power cleans

7 muscle ups

Scaling

May choose either

14 pull-ups or 14 ring dips or 7/7

Jackie

1000 m row

50 45 lbs thrusters

30 pull-ups

For time

Finisher

20 wall walks

Or

20 handstand push-ups

Run 800 m for time

Or

Row 500 m for time

Friday

5x5 push jerk- warm up and use same weight for all 5 sets

3 rounds for time

100 ft overhead walking lunge w/ plate overhead

30 push-ups

30 swings

Finisher run one mile for time

Or

Row 2000 m

Monday

Starter

Ralpher run (full alley d and b)

Row 250m

225m run (2x)

10 pull ups (2x)

4 sleigh rides

"I hate cleaning up after jerks, makes me sick"

WOD

3 rounds

30 burpee clean and jerk (db or kb or bar or weighted bar)

3 laps

30 air squats 

Finisher 50 of any

Push press (bar or db or kb)

Overhead squat (pvc)

Wall ball

Push ups

Tuesday

Squat Clean

5 3 2 1 1 1 1

"Ever see a Sumo ring dip?"

WOD

5 rounds

30 Sumo Dead Lift High Pull w/kb/db

20 Ring dips

10 kb/db snatch (each arm)

10 squat jumps (land right back into squatted position)

5 burpees

Finisher

10 Plate pushes

30 Hamstring curls

15 Wall walks

Wednesday

 

"GO GO GO GO GO GO GO GO GO GO GO!!!!!!!!!!!!"

WOD I

AMRAP in 5 minutes

5 burpees

5 push ups

WOD II

3 rounds

20 sit ups

20 air squats

20 push ups 

WOD III

12-9-6

Thruster

Squat clean

Hang squat snatch

*same weight for all 3

WOD IV

2 rounds

50 jump rope

25 tuck jumps

10 side 2 side jumps

Thursday

"We do real squats here"

Back squat

3 2 1 1 1 1 1

WOD I

5 rounds

1 Deadlift (heavy)

40 Air squats

WOD II

22 14 6

Hang clean

Bent over row

Hang snatch

*same weight for all 3

Friday

Starter 50 of each any order/#

Straight leg sit ups

KB/DB sumo deadlift (2 kb/db)

Medball side toss (cinder block wall-both L/R)

WOD

3 rounds

10 burpees

2 laps

10 pull ups

20 torpedos

AMRAP in 5 minutes

10 toe touches

10 tuck jumps

1 front roll

10 supermans

 

800m run

Max WATT

Max pull ups

Max push ups (chest only-no waist or knees) or Max HSPU

SPORT FIT

• Save money in a group
• Have more fun with friends

Make working out a social gathering