6-27-2018 Friday Workout

I'm pretty sure Veronica was trying to kill the class. I'm so proud.

Warmup: Run, Bear Crawl, Run, Traveling Burpees

WOD:  3 RFT

25 Double-Unders/75 Single-Unders
25 Mountain Climbers
25 Squats
25 Pushups
25 Lunges
25 Chinnies
25 Jumping Jacks
25 2-Hand Kettlebell Swings
25 Dumbbell Snatches Left
25 Dumbbell Snatches Right

Just For Fun: 25 Ab Wheel Rollouts, Stretch

6-27-2018 Wednesday Workout

Don't do the math before the workout. Seriously.

Warmup: Run 400m

WOD:

30-25-20-15-10

Walking Lunges
Pushups
V-Ups
Burpeeeees

Just For Fun: Run 400m

6-25-2018 Monday Workout

Warm up: Jumping Jacks, Mobility

WOD: 

800m Run

20 Deadlifts

20 Power Cleans

20 Deadlifts

800m Run

JFF:  100 Chinnies, Stretching

6-22-2018 Friday Workout

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: 4 Rounds for Time

Run 400m

25 Mountain Climbers

25 V-Ups

10 Ab Wheel Roollouts

JFF:  Have a great weekend, everyone!

6-20-2018 Wednesday Workout

Swings and Squats!

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: Ladder of KB Swings and Goblet Squats

10 2-Hand Kettlebell Swings

1 Goblet Squat

1 Pushup

10 2-H KB Swings

2 Goblet Squats

2 Pushups

10 2-H KB Swings

3 Goblet Squats

3 Pushups

Continue this pattern until you reach 10-10-10, then go back down the ladder.

10 2-H KB Swings

9 Goblet Squats

9 Pushups

and so on!

JFF: 400m Run

6-18-2018 Monday Workout

Warm up: Jump Rope, Oiling the Joints

WOD: Tabatas!

4 minutes of 20 seconds on, 10 seconds rest for each exercise.

1. Clean and Press

2. Chinnies

3. Woodchoppers

4. Ring Rows

JFF: 200m run, 200m skip

Great job, folks!

6-15-2018 Friday Workout

This is an oldie but a goodie.

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: 4 Rounds for Time

12 Burpees

24 Pushups

36 Squats

Run 400m

JFF: 50 Situps, then 50 Chinnies

Have a great weekend, everyone!

6-13-2018 Wednesday Workout

It's a Laundry List of Cardio!

Warm up: Oiling the Joints

WOD: 1 Round for Time

Run 400m
100 Mountain Climbers

300 Jump Rope Single-Unders

20 Divebomber Pushups

25 Hanging Rows

25 Box Jumps/Steps

20 Broad Jumps

2 Bear Crawls

100 Jumping Jacks

20 Burpees

100 Double Unders

30 Squat Jumps

Run 400m

JFF: Cuss Sifu for the rest of the day!

This one was a marathon, not a sprint. Great job, folks!

6-11-2018 Monday Workout

TWO workouts for the price of one! What a deal!

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD #1: 

10 Min AMRAP

6 Burpees
12 Pushups
18 Squats
-------------------
2 minute rest
-------------------

WOD #2:

12 Minute AMRAP

Run There and Back (length of training floor)
Bear Crawl There and Back
15 Situps

Just For Fun: 50 Hollow Rockers

6-8-2018 Friday Workout

One last tough workout before heading off to the weekend!

Warm up: 200m Run, 200m Skip, Oiling the Joints

WOD: Stations

4 rounds, 1:00, 0:45, 0:30, 0:20

1. Run, Crawl, Frog Jumps, and Run
2. Box Jumps or Step-Ups
3. V-Ups
4. 2-Hand Kettlebell Swings (Russian style)
5. Pushups
6. Jumping Pullups

Just For Fun: 400m Run and 50 situps

6-6-2018 Wednesday Workout

Everyone's favorite workout! 100 Burpees for Time!!

Warm up: 400m Run, Oiling the Joints

WOD: 100 Burpees For Time. 

Just For Fun: 400m Run 

6-4-2018 Monday Workout

A great way to kick off a Monday is with a bunch of calisthenics!

Warm up: 400m Run, Oiling the Joints

WOD: 1 Round For Time 

50 Squats
50 Pushups
50 Situps
50 Jumping Jacks
50 Lunges (alternating, 25 each leg)
50 Hand-Release Pushups
50 V-Ups
50 Jumping Jacks

Just For Fun: 800m Run (everyone was soooo excited to run after this one!)

6-1-2018 Friday Workout

Kettlebell Swings...lots and lots of kettlebell swings!

Warm up: 400m Run, Oiling the Joints

WOD: 5 RFT 

10  2-Hand Kettlebell Swings (Russian Style)
1 Goblet Squat
15  2-Hand Kettlebell Swings (Russian Style)
2 Goblet Squats
25  2-Hand Kettlebell Swings (Russian Style)
3 Goblet Squats
50  2-Hand Kettlebell Swings (Russian Style)

Just For Fun: 800m Run