WOD

Refer A Friend

Invite A Friend To Check Us Out!
20
May

Thursday 5/21/2020

Warm-up

Complete 2 Sets:

:30 Mountain climbers
:30 Knee hug to lunge
:30 T Push-ups
:15 HS or Plank Hold

Then,

3 Sets:

2 Front Squats
2 Push Press
2 Thrusters

WOD

Complete the Following for Time:

100 Front Rack Lunges
*Complete 3 Thrusters after every 10 steps

18
May

Tuesday 5/19/2020

Warm-up

1 Minute Jog
10 Knee hug to lunge
10 Dynamic Pigeon
10 Butterfly Sit-ups
5 Inchworms

Then,

3 Sets:

5 Knee to hip deadlift
5 Bent over rows
5 Hang Power Cleans
5 Push Press or Push Jerk

WOD

Complete the Following for Time:

35-20-15

Sit-Ups
Hang to overhead
Double-unders or Jumping Jacks

-Use DBs, barbell, weighted back pack, or any object for your ground to overhead.

17
May

5/18/2020

Warm-up

3 sets:

10 Knee hug to lunge
10 Calf raises
:15 Skipping high knees
:15 Mountain Climbers

WOD

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

35 Minute Time Cap

Equipment Scaling & Modifications

  • Read about modifying pull-ups at home HERE
  • If you don’t have 100 meters to run, perform 20 jumping jacks or mountain climbers.
17
May

Sunday 5/18/2020

Warm-up

3 sets:

10 Knee hug to lunge
10 Calf raises
:15 Skipping high knees
:15 Mountain Climbers

WOD

15 Minute AMRAP:

200 Meter Run
20 Squats
10 Push-Ups