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!

7-6-2018 Friday Workout

Warmup:  Run 400m, mobility

WOD:  Stations!

1:00 at each station, then :45, :30, and :20.

Row

Ring Pushups

Run

Spiderman Crawl

Squat Jumps

Ab Bench Situps

Box Jump/Steps

Pushups

Ab Wheel Rollouts
Just For Fun: 1 Burpee

7-2-2018 Monday Workout

1776 Workout!

Warmup: Run 400m, mobility

WOD:  7 RFT Plus!

4 Power Cleans
18 Pushups

After all 7 rounds, then perform 76 Med Ball Woodchoppers!

Just For Fun: 242 Single Unders

Enjoy your July 4th Holiday, folks, we'll be back at it on Friday!