Thursday 2-14
2 mile Run (40 Laps on pool deck)
every 2 min stop and do 10 Push-ups until you
complete the 2 miles
Wednesday 2-13
5 - 6 min rounds
1 snake
10 Reps
Add a snake each set
Rd 1 - PU
Rd 2 - Crunches
Rd 3 - Mountain Climbers
Rd 4 - Squats
Rd 5 - Burpees
Monday 2-11
"Practice Gone Bad"
4 Rounds of:
KB Swings
Sit-ups
Push-ups
Squats
Sprints
Sunday 2-3
Partner WOD
Partner 1 Runs 400m
Partner 2 Runs Bleachers
Partner 2 Gets rest until 1 Returns from the 400
Then partners switch
Each partner does 8 sets
Cash out:
100, 90, 80... Suicide on Football Field
Friday 2-1
10 to 1
Figure 8's
inchworm PU
Thursday 1-31
"Donald Trump"
20 Rounds for Time
1 lap in pool bleachers
17 push-ups
4 Ground to Overhead
5 squats
Tuesday 1-29
7-1 Snakes in Pool Bleachers
20 PU
20 Crunches after each run
Monday 1-28
Partner WOD
16 Figure 8's in pool bleachers (8 Each)
3x5 Bench Press
16 Figure 8's in pool bleachers (8 Each)
3x5 Squat
16 Figure 8's in pool bleachers (8 Each)
3x5 Clean
16 Figure 8's in pool bleachers (8 Each)
Both partners do 3 sets of 5
Friday 1-25
Monday 1-14
7 - 3 min snakes
2 lap sprint in between each set
Friday 1-11
7 to 1 mins in pool bleachers
20 PU
20 SU
in between each round
Tuesday 1-8
Partner WOD
3 - 10 min Rounds
1 min rest between rounds
Partner 1 Runs 4 shuttle runs across the gym
Partner 2 Exercises
When Partner 1 gets back partners switch
With Med Ball
G to OH
Mason Swings
Slam balls
Monday 1-7
Partner "Murph"
1 Mile Run (20 Laps in Pool Bleachers)
100 Push-ups
200 Sit-ups
300 Squats
1 Mile Run
Friday 1-4
Partner WOD
3 - 10 min Rounds
1 min rest between rounds
Partner 1 Runs 4 shuttle runs across the gym
Partner 2 Exercises
When Partner 1 gets back partners switch
With 25lb plate
G to OH
Mason Swings
Goblet squats
Thursday 1-3
Run in the stairwell
4 - 6 min rounds
Down and up the stairs
at the top of the stairs exercise
5 reps add 5 reps each stair run
Set 1 Burpees
Set 2 Crunches
Set 3 Push-ups
Set 4 Squats
Wednesday 1-2
Partner "Murph"
1 Mile Run (20 Laps in Pool Bleachers)
100 Sit-ups
200 Push-ups
300 Squats
1 Mile Run
Monday 12-31
Monday 12-24
"12 Days of Christmas"
100 m Run
2 HSPU
3 4 ct Lunges
4 Stand-ups
5 HRPU
6 Crunches
7 Burpees
8 Squats
9 PU
10 4 ct Jumping Jacks
11 V-Sit-ups
12 4 ct Mountain Climbers
Wednesday 12-19
4 Rounds
3 min run in the pool bleachers
After each run
5 sets
run to the top of the bleachers and down
5 PU
Tuesday 12-18
Partner WOD
10 laps in pool bleachers
2x5 Bench press
10 Laps
2x5 Squat
10 Laps
2x5 Clean
10 Laps
2x5 Dead Lift
10 Laps
Each partner alternates laps and both do 2 set of exercises
Monday 12-17
AMRAP in 22 Min
1 Snake in pool bleachers
10 Push-ups
10 Sit-ups
add 1 snake and 10 reps each round
Friday 12-14
7 to 1 minutes running in the pool bleachers
Thursday 12-13
6 3 min Rounds
Run 400m (5 Laps on pool deck)
With the remaining time max reps
1-3-5 Push-ups
2-4-6 Sit-ups
Wednesday 12-12
5 4 Min Rounds
Sprint 480 m (6 laps on pool deck)
Any time remaining is rest time
Tuesday 12-11
"Practice Gone Bad"
5 Rounds of:
Wallballs
Sit-ups
Push-ups
Squats
Sprints
Monday 12-10
22 min AMRAP
1 Snake
25 PU
25 Crunches
add a snake each set
Saturday 12-8
Partner WOD
5-4-3-2-1
Bench Press
Clean
Dead Lift
DB Curls
Partners alternate sets
Work to a heavy single
10 Sprints (5 Each) after each exercise
Friday 12-7
5 to 1 mins running in the pool
sprints in between each set
Thursday 12-6
Partner "Wet Murph"
600 m Swim
100 Leg Levers
100 Push-ups
100 Squats
600 m Swim
Partners alternate 30 m swims ans 10 reps
Wednesday 12-5
Partner WOD
AMRAP in 20 min
Partner 1 Runs a snake
Partner 2 Does exercises
When Partner 1 comes back
Partner 2 Runs and Partner 1 Exercises
30 Push-ups
30 Crunches
30 Squats
Continue back to push-ups after Squats
Tuesday 12-4
4 Rounds 6 min AMRAP
Round 1 and 3
2 laps in pool bleachers
3 Squats, 3 Leg levers
2 laps in pool bleachers
6 Squats, 6 Leg levers
Continue to add 3 rep to each set
Round 2 and 4
2 laps in pool bleachers
3 SU, 3 PU
2 laps in pool bleachers
6 SU, 6 PU
Continue to add 3 rep to each set
Monday 12-3
Partner "Murph"
1 Mile Run (20 Laps on Pool Deck)
100 Sit-ups
200 Push-ups
300 Squats
1 Mile Run
Saturday 12-1
Partner WOD
10 laps in pool bleachers
2x5 Bench press
10 Laps
2x5 Squat
10 Laps
2x5 Clean
10 Laps
2x5 Pull-ups
10 Laps
2x5 KB Swings
Each partner alternates laps and both do 2 set of exercises
Friday 11-30
6 to 1 min doing snakes in pool bleachers
Step-ups and stairs inbetween sets.
Thursday 11-29
Tabata
20 sec Work 10 sec Rest For 8 rounds with each exercise
Push-ups
Crunches
Burpees
Wednesday 11-28
4 Rounds
AMRAP in 5 min
1 min rest between rounds
5 left arm snatches
5 Right arm snatches
2 laps in pool bleachers
10 Goblet Squats
2 laps in pool bleachers
10 Mason Swings
2 laps in pool bleachers
10 V-Situps
2 laps in pool bleachers
Tuesday 11-27
6 to 1 Snakes in the pool
After each run 10 DB Thrusters
Monday 11-26
AMRAP in 22 Min
1 Snake in pool bleachers
5 Push-ups
5 Sit-ups
5 Squats
Add 5 Reps each round
Wednesday 11-22
Partner WOD
AMRAP in 22 Min
8 G2OH
8 Goblet Squats
8 Push-ups
8 Sit-ups
lap in pool bleachers
Each partner alternates the exercises. One round is done when
partner 2 does the sprint.
Tuesday 11-21
Partner "Murph"
1 Mile Run (20 Laps on Pool Deck)
80 Sit-ups
160 Sit-ups
240 Squats
1 Mile Run
Partners alternate 80 m runs and 10 reps
Monday 11-19
Partner WOD
Each partner splits the work
30 Burpees
6 Laps on the pool Deck
60 PU
6 Laps
90 Squats
6 Laps
50 feet Walking Lunges
6 Laps
90 Squats
6 Laps
60 PU
6 Laps
30 Burpees