Core Set

3 Sets of:
20 GHD Hip Extensions
20 Flutter Kicks (L+R=1)

Funtastic Friday

21-15-9
Slam Balls (30/20)
Box Jumps (24/20)

*Before completing WOD, accumulate 200′ sled push. Can be broken up and done at any point throughout WOD. Sled weight = 90lbs.

Community WOD (10:00am)

4 Rounds with 3 Minutes on the clock:
200 Meter Run Buy-in
Then AMRAP with remaining time of:
10 Pull-ups/Ring Rows
10 Burpees
10 Push Press
* Rest 90 Seconds between rounds
*Pick up where you left off in previous round

Saturday Endurance WOD (7:45am)

4 Rounds with 5 Minutes on the clock:
400 Meter Run Buy-in
Then AMRAP with remaining time of:
15 Chest-to-bar-pull-ups
15 Burpees
15 Push Press (75/55)
* Rest 90 Seconds between rounds
* Pick up where you left off in previous round

GymNasty Monday

12 Minute AMRAP of:
20/14 Push-ups
50 Double Unders
10 Toes-to-Bar

Saturday Endurance WOD (7:45am)

For Time
800 Meter Row
Then in Any Order, Broken Up However Athletes Would like:
100 Kettlebell Swings
100 Air Squats
50 Burpees
800 Meter Row

Oh My!

10-8-6-4-2 for Time Of:
– Man Makers
– Wall Balls (20/14)

*Man maker weight is athlete’s choice. Put weight in notes

Push-up Work

3x(20/14) – Unbroken sets

*Add weight vest or weight plate, if possible
*If failure before 20, drop to knees
*Starting on knees, finish with box

Pull-Up Work

3 Sets of:
Max Strict Pull-ups Straight Into
Max Kipping Pull-ups

Alternate between pull-ups and push-ups

*Strict pull-ups with weight vest or dumbbell between feet, if possible
*Modify with 2 strengths of bands – Lighter, then heavier
*Score is max reps of strict+kipping or max reps between 2 sets of bands
*Rest at least 90 seconds-2 minutes between sets

Run 1 mile

Nice, easy-medium pace
Back To Top