Warm up: 100 Jumping Jack's
WOD: "Kelly" - 5 Rounds for Time
Run 400 meters
30 Box Jumps
30 Wallballs
Kelly is a benchmark workout, meaning that is used to track progress. Note your time after the WOD has been completed and compare it with what you get next time you do this workout.
Warm up: Run 400 meters
WOD: 10 Rounds for Time
10 Dumbbell ground to Overhead
Bear Crawl (across floor and back)
10 V-ups
Just for Fun: 50 push ups
Warm up: Run 400 meters
WOD: Deck of Doom!!!
Hearts = Woodchoppers
Diamonds = Kettlebell swings
Clubs = Chinnies
Spades = Side-to-side push ups
Just for Fun: Run 1 mile
Warm up: 5 min Double Under practice
Skill: Power Cleans - Find your 1RM
WOD: 15 min AMRAP
3 Power Cleans
Then:
3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Just for Fun: Run 800 meters
Warm up: Run 400 meters / Mobility drills
WOD: 15 min AMRAP
15 Thrusters (95/65)
15 Over the bar Burpees
Just for Fun: 1 attempt for max unbroken pull ups.
Warm up: Run 400 meters
WOD: 3 Rounds for Time
50 push ups
50 squats
50 sit ups
Just for Fun: Run 800 meters holding a mitt, alternating sides. At the 200 meter mark, switch to an overhead hold until done.
Warm up: 3 sets of inchworm across the floor and back / bear crawl across the floor and back.
WOD: Tabatas!! (20 sec on / 10 sec off)
Push ups
Sprints
Squats
Sprints
Sit ups
Just for Fun: 50 v-ups
Happy Friday the 13th!!
Warm up: Run 800 meters
WOD: 14-12-10-8-6-4-2
Push press
Pistol squats
Kettlebell OH swings
Do 14 reps of each exercise, then 12, 10... and so on until the last two.
Just for Fun: 100 Russian Twists
Warm up: 5 min Double Under practice
WOD: 50-40-30-20-10
Box jumps
V-ups
Just for Fun: 100 Sit ups
Warm up: Partner sprints (10 each)
WOD: 10 Rounds for Time
10 burpees
10 sit ups
10 push ups
10 mountain climbers
10 pull ups
10 squats
10 KB OH swings
Just for Fun: Stretch!
