Tuesday 2-8
2 rounds
AMRAP in 15 Min
2 Snakes
10 PU
10 SU
10 Squats
1 min rest between rounds
Thursday 2-3
15 - 240m Runs
Leave every 1:40
Thursday 1-27
8 to 1 Min Running
15 Push-ups after each run
Wednesday 1-26
Weight room
1x20
Monday 1-24
6 - 4 min Snakes
After odds - 5 times up the bleachers 5 PU on the bottom each time
After Evens - 3 lap sprint
Friday 1-21
"Joe Biden"
20 RFT
1 Snake
21 Squats
4 G to OH
6 Push-ups
Thursday 1-20
Groups of 3
Each person in the group will do 20
50 M sprints
While 1 person is sprinting, the other 2 rest
25 min in the weight room
1x20
Tuesday 1-18
4 - 8 min sets
1 lap in upstairs hallway (150 m)
5 exercises
Increase 1 lap and 5 reps each round
1st set PU
2nd set Squats
3rd set Burpees
4th set Jumping Jacks
Monday 1-17
2 Rounds
EMO45S
10 120m Sprints (Around the auditorium)
Weight room
1x20
Friday 12-31
1x20
Weight Room
10 - 3 min Rounds
Run 400m
Remaining time is rest
Thursday 12-30
5 Rounds
5 100m Sprints
on 1:00, :55, :50, :45, :40
Then
:30 Wallballs
:30 Sit-ups
:30 Push-ups
:30 Squats
:30 Shuttle Run
Wednesday 12-29
1x20
Weight Room
Monday 12-27
On a 40 min Running clock
Run for 40 min
Every 3 min stop and do 1 set of exercises
Sunday 12-26
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 12-24
"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 12-23
5 -5 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
15 PU
15 Crunches
15 Squats
Tuesday 12-21
8 - 3 min rounds
400m run (5 laps on pool deck)
Max reps exercises
Round 1 and 5 Push-ups
Round 2 and 6 Box Jumps
Round 3 and 7 Sit-ups
Round 4 and 9 Burpees
Monday 12-20
1x20 Weight room
Do 4 exercises off the list
Run 4 laps
Continue this for 30 min
Friday 12-17
Partner WOD
5 -5 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
15 PU
15 Crunches
15 Squats
Thursday 12-16
Partner WOD
5 - 5 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 45lb plate
Round 1 and 5
10 Goblet squats
15 PU
Round 2 and 4
10 G to OH
15 Crunches
Round 3
10 Rows
15 Leg Levers
Wednesday 12-15
5 RFT
6 Laps
10 PU
15 Crunches
20 Squats
Tuesday 12-14
Partner WOD
12 Laps on Flats
3x5 Bench
12 Laps on Flats
3x5 Squat
12 Laps on Flats
3x5 Clean
12 Laps on Flats
Partners alternate laps (6 each)
Then alternate sets on the exercises
Monday 12-13
6 - 3 min snakes
after each snake
1 and 4 - 3 30 sec step-ups
2 and 5 - 2 rounds walk up bleachers 5 times
3 and 5 - 2 two lap sprints
Saturday 12-11
1x20
Weight Room
10 Rounds
30 Sec Burpees
30 Sec Crunches
30 Sec Squats
30 Sec Rest
Friday 12-10
AMRAP in 25 min
1 Snake
10 PU
10 Lunges
Add one snake each round
Thursday 12-9
1x20 Weight room
work out
Wednesday 12-8
6 to 1 Snakes in bleachers
20 PU
20 SU
after each run
Tuesday 12-7
1x20 Weight room
after each core exercise
4 laps on pool deck
Monday 12-6
Modified Partner Murph
20 laps in pool bleachers
100 PU
100 SU
100 Squats
20 laps in pool bleachers
Partners alternate laps and 10 reps
Saturday 12-4
Weight Room
1x20 Workout
Friday 12-3
6 min Snake
30 PU
30 SU
Each round drop 1 min
10 reps
Thursday 12-2
Partner WOD
12 Laps on Flats
3x5 Bench
12 Laps on Flats
3x5 Squat
12 Laps on Flats
3x5 Clean
12 Laps on Flats
Partners alternate laps (6 each)
Then alternate sets on the exercises
Wednesday 12-1
4 min Run
4 - 30 sec step ups
4 min run
2 - 5x up bleachers
4 min run
3 - 30 sec box jumps
4 min run
2- 40 sec step ups
4 min run
Tuesday 11-30
Weight Room
1x20 Workout
Monday 11-29
Thanksgiving Sampler
For Time
5 Rounds
5 PU
10 SU
15 Squats
400 m Run
The 4 Rounds
8 PU
16 KB Swings
400 m Run
Then 3 Rounds
15 Box Jumps
15 V-Sit-ups
400 m Run
Then 2 Rounds
20 Burpees
30 SU
Wednesday 11-24
5 Min Run
12 MIn Weight Room
5 Min Run
12 MIn Weight Room
5 Min Run
12 MIn Weight Room
5 Min Run
Weight Room Yessis 1x20
Tuesday 11-23
AMRAP in 25 min
2 laps
10 G to OH
20 Walking Lunges
Monday 11-22
AMRAP in 25 Min
1 snake
10 PU
10 Crunches
10 Squats
Each round add 1 snake