Warmup
25 jumping jacks
3 rounds
10 situps
10 push ups
10 squats
*move slowly through these movements, making sure that your movement is perfect.
2 min rest
Wod
For time
100 situps
200 pushups
300 squats
*break these up any way you want to.
Warmup
50 double unders
3 rounds
10 pushups
10 sec plank
10 situps
2 min rest
Wod
For time:
100 burpees
warmup
400m run
3 rounds
10 burpees
10 lunges
10 sec bottom of squat holds
2 min rest
wod
“Griff”
run 800m
run backwards 400m
run 800m
run backwards 400m
Warmup
50 double unders
3 rounds
10 squats
10 lunges
10 situps
2 min rest
Wod
3 rounds
15 cleans 95/65
15 thrusters 95/65
1000m row
*use whatever weight you have, if you don’t have access to a barbell. If you have no weights, do 15 jumping squats, and …
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 sec cobra stretch
2 min rest
Wod
4 rounds
21 pushups
15 squats
400m run
Wear a vest if you have a vest.
Rest day
10:00am in the driveway,
Tabata:
Pullups (yep)
Pushups
KB SDLHP 53/35
Squats
Burpees
warmup
25 jumping jacks
3 rounds
10 sec bottom of squat hold
10 sec butterfly strecth
10 sec plank hold
2 min rest
wod
run or row 5000m
* I have 2 rowers available, text me to schedule
Run 400m
3 rounds
10 air thrusters
10 burpees
10 jumping lunges
2 min rest
Wod
12 min AMRAP
5 db thrusters 50/35
20 walking lunges
** use any weight you can to do your thrusters.
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
12 min AMRAP
1 pushup, 2 situps, 3 squats
2 pushups, 4 situps, 6 squats
3 pushups, 6 situps, 9 squats
Etc, score is total number of reps
*I know these are …