4-29-2019 Monday Workout

Warmup:  400m Run, Mobility

WOD: 
  
1:00 AMRAP  Power Cleans
1:00 AMRAP  Situps
Repeat for a total of 3 sets

1:00 AMRAP  Barbell Push Press
1:00  AMRAP  V-Ups or Chinnies
Repeat for a total of 3 sets

Just For Fun: 200m Skipping, 200m Running

9-10-18 Monday Workout

Warmup: 100 Jumping Jacks, mobility

Kettlebell Ladder

3 Rounds For Time

1, 2, 3, 4, and 5 reps as follows:

1 rep of each exercise on left hand, then 2 reps, then 3 reps, and so on until you finish all the reps on the left side. Then switch to the right hand and start the ladder back at 1. When you've completed the ladder on both hands, that counts as one round. Perform 3 rounds total.

1-Hand Swing

Clean and Press

Front Squat

Just For Fun: 800m Run

7-18-2018 Wednesday Workout

Warmup: 100 Jumping Jacks, mobility

WOD #1: 100 Pushups for Time

WOD #2: Run 1 mile for Time

Just For Fun: 50 reps Your Choice Abwork

7-16-2018 Monday Workout

Warmup: 100 Jumping Jacks, mobility

WOD:  1, 2, 3...10...3, 2, 1 - One Round For Time

Perform 1 rep of each exercise, then 2 reps of each, then 3. Continue that pattern until you reach 10 reps of each, then start back down the ladder with 9, then 8, and so on until you reach 1 again.

Medicine Ball Woodchoppers

Pushups

Overhead Med Ball Lunges

Just For Fun: 50 Situps

Happy Monday, everyone!

7-13-2018 Friday Workout

Warmup: 100 Jumping Jacks, mobility, jogging, skipping

WOD:  Sprints!

16 80-yd sprints

Just For Fun: 

Abwork: Situps, Flutterkicks, Circular Crunches, Hand Slide Situps, Heels-Up, V-ups, more Situps

Great job, folks!

7-11-2018 Wednesday Workout

Warmup: 100 Jumping Jacks, mobility

WOD:  Five 3 Minute AMRAPS

1. Run 400m (Only run this once, but as fast as possible)

2. Bar Squats

3. Ab Wheel Rollouts

4. Knee Pendulum Pushups

5. Hanging Rows

Just For Fun: 25 Burpee Sprint!

Great job, folks!

7-9-2018 Monday Workout

Warmup: Run 400m, mobility

WOD:  4 RFT

Run 400m

30 Squats

25 Pushups

30 V-ups

Just For Fun: 3 Max Effort Hollow Holds

Great job, folks!