Thursday 3-5
3 person WOD
Each person alternates an 80 meter run (1 Lap around the pool)
10 PU
5 SU in between each run while the other two are running
Tuesday 3-3
EMOM for 30 min
80m run (1 lap around the pool)
5 Slam balls
Monday 3-2
10 Rounds for time
Run 320m (4 laps around the pool)
5 Wallballs
10 PU
Tuesday 2-25
4 - Rounds
5 min Snake
2 min Sprint and Recovery
2 lap sprint in bleachers then walk the rest of the 2 minutes
Monday 2-24
Partner "Murph"
1 Mile Run (20 Laps on Pool Deck)
100 Sit-ups
100 Push-ups
100 Squats
1 Mile Run
Friday 2-21
25 minute Run on the flats
Thursday 2-20
5 Rounds
3:30 min snake
1:30 min exercise and rest
After the odd runs - 5 up the bleacher
5 PU on the bottom
After the even runs - 2 laps sprint around the outside
Wednesday 2-19
AMRAP in 25 min
1 Snake in pool bleachers
5 burpees
Add 1 snake each set
Tuesday 2-18
4 - 6 min rounds
run 4 laps
exercises after each set of 4 laps
G to OH
Bent over rows
Med Ball Slams
Goblet Squats
Monday 2-17
Partner WOD
10 laps in the pool
(5 laps each partner alternating)
2x5 Exercises in the weight room after each run
Bench
Clean
Squat
KB Swings
Pull-ups
Wednesday 2-12
4 Rounds
5 min Snake
3 lap sprint between each snake
Tuesday 2-11
AMRAP in 30 min
5 laps around the pool
10 PU
vertical snake in the bleachers
30 second rest
Sunday 2-9
Partner WOD
8 Rounds
Partner 1 runs 400m
Partner 2 runs a bleacher run.
Partner 2 can use extra time to rest
Partners switch when Partner 1 finishes
Friday 2-7
5 Rounds
AMRAP in 4 min
3 laps in the room
5 slam balls
10 PU
Thursday 2-6
5 rounds
4 min AMRAP
4 snakes
20 PU
1 min rest between rounds
If you don't finish the snakes the PU are during the rest
Monday 1-27
Partner WOD
10 laps in the pool
(5 laps each partner alternating)
2x5 Exercises in the weight room after each run
Bench
Clean
Squat
KB Swings
Pull-ups
Friday 1-17
10-8-6-4-2
Figure 8's in pool bleachers
10 PU
20 Crunches
after each round
Thursday 1-16
"Donald Trump"
20 Rounds for Time
1 lap in pool bleachers
1 Burpee 7 Pushups
4 Ground to Overhead
5 squats
Tuesday 1-14
4 - 6 min rounds
Sprint the pool deck
Run a snake in the bleachers
Complete 4 of these in 6 min
30 sec rest between rounds
Thursday 1-2
"Practice Gone Bad"
5 Rounds of:
Wallballs
Sit-ups
Push-ups
Squats
Sprints
Tuesday 12-31
Partner WOD
16 Laps in pool bleachers
2x5 Bench press
16 Laps
2x5 Squat
16 Laps
2x5 Clean
16 Laps
2x5 Pull-ups
16 Laps
2x5 KB Swings
Sunday 12-29
Partner WOD
8 Rounds
Partner 1 runs 400m
Partner 2 runs a bleacher run.
Partner 2 can use extra time to rest
Partners switch when Partner 1 finishes
Saturday 12-28
6 Rounds
5 min run
3 min recovery
in the recovery
5 Burpees
3 lap sprint around the pool
remaining time is rest
Friday 12-27
3 10 min Rounds
4 laps on pool deck
25 PU
"Up and Down Snake in bleachers
90 sec rest between rounds
Thursday 12-26
"12 Days of Christmas"
100 m Run
2 G to OH
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
Thursday 12-19
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
Monday 12-16
5 Rounds
3 min snake
2 laps sprint around the outside of the pool bleachers
Saturday 12-14
5 Rounds
AMRAP in 3 min
400m run(5 laps around the pool
As many reps of each exercise
Different exercise each round
Push-ups
Squats
Sit-ups
Leg Levers
Burpees
Friday 12-13
5 Rounds
3 mins snake in pool
1 min to do 5 bleachers
5 PU on the bottom of each one
Thursday 12-12
2 Mile run around the pool (40 laps)
Every 2 minutes stop and do 10 Push-ups until you complete the 2 miles
Tuesday 12-10
Partner WOD
AMRAP in 20 mIn
Partner 1 Runs 4 shuttle runs across the gym
Partner 2 Exercises
When Partner 1 gets back partners switch
With 45# Plate
Bent rows
goblet squats
Push-ups
Lunges
Monday 12-9
Team sprints in the room
Saturday 12-7
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 12-6
Thursday 12-5
"Practice Gone Bad"
5 Rounds of:
Wallballs
Sit-ups
Push-ups
Squats
Hit-its
Wednesday 12-4
Partner WOD
Each partner splits the work
30 Burpees
8 Laps on the pool Deck
60 PU
8 Laps
90 Squats
8 Laps
50 feet Walking Lunges
8 Laps
90 Squats
8 Laps
60 PU
8 Laps
30 Burpees
Tuesday 12-3
Partner "Murph"
3/4 Mile Run (16 Laps on Pool Deck)
80 Sit-ups
100 Push-ups
160 Squats
3/4 Mile Run
Partners alternate 80 m runs and 10 reps
Wednesday 11-27
Thanksgiving Sampler
5 Laps
12 KB Swings
12 Burpees
20 PU
20 SU
20 Squats
15 Thrusters
5 Laps
15 Goblet Squats
20 G to OH
5 Laps
30 PU
30 Squats
Tuesday 11-26
24 min AMRAP
2 Snakes
10 Burpees
10 Lunges
Monday 11-25
20 min AMRAP
5 Snakes
20 PU
20 SU
20 Squats