Monday 6-29-20

50 Calories; 500m Run; 50 Du’s; 50 Sit ups

40 Calories; 400m Run; 40 Du’s; 40 Wallball

30 Calories; 300m Run; 30 Du’s; 30 kb Snatach

20 Calories; 200m Run; 20 Du’s; 20 Goblet Squats

10 Calories; 100m Run; 10 Du’s; 10 Turkish Get ups

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MONDAY 6-22-20

STATIONS (3 Rounds)

1. ROPE SLAMS

2. CALORIE ROW

3. TIGER PUSH UPS

4 ASSAULT BIKE

5. HOLLOW BODY HOLD

6. SKIERG

7. SANDBAG SQUAT CLEANS

8. 200M RUN

9. ABMATS

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FRIDAY 6-19-2-

50 BOX JUMPS

50 JUMPING PULL UPS

50 KB SWINGS

50 WALKING LUNGES

50 K2E

50 PUSH PRESS

50 BB GOODMORNINGS

50 WALLBALLS

50 BURPEES

50 DOUBLES

*RUN 200M B/W EACH MOVE

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THURSDAY 6-18-20

STRENGTH

PRESS: 3X3

SS: DEADLIFT 3X3

SNATCH: 3X3

SS: OHS 3X8

ALTERNATE WOD

4X5:00

50 DOUBLES

25 WALLBALL

50 DOUBLES

9 CLEAN+JERKS (60% 1RM)

REST WITH REMAINING TIME

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WEDNESDAY 6-17-20

A) RUN 4 MILES

B) ACCUMULATE 4 MILES

SKI, ROW, BIKE, RUN

C) 30:OO FOR MAX DISTANCE

WITH A PARTNER: YOU GO, I GO.

SWITCH EVERY 200M

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TUESDAY 6-16-20

STRENGTH

BACK SQUAT: 3X3

SS: CHIN UPS - 3X M.E

BENCH PRESS: 3X3

SS: POWER CLEAN - 3X3

ALTERNATE WOD

10-9-8……1

DEADLIFT

BENCH PRESS

HANG SQUAT CLEAN

CHIN UPS

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MONDAY 6-15-20

ROW 1000; 100 DU’S; 50 ABMATS

ROW 800; 80 DU’S; 40 ABMATS

ROW 600; 60 DU’S; 30 ABMATS

ROW 400; 40 DU’S; 20 ABMATS

ROW 200; 20 DU’S 10 ABMATS

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FRIDAY 6-12-20

HERO WOD

“GOODELL”

5 ROUNDS

RUN 400

20 WALLBALL

14 KB SWINGS

ROUND 1: 38 PUSH UPS

ROUND 2: 38 AIR SQUATS

ROUND 3: 38 PULL UPS

ROUND 4: 38 LUNGES

ROUND 5: 38 BURPEES

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WEDNESDAY 6-10-20

PERFORM ONE OF THE FOLLOWING

  1. RUN 1.5; WALK 5:00; RUN .5

  2. RUN 3 MILES

  3. RUN 4 MILES

*THOSE OF YOU NOT DOING THE RUN PROGRAM CAN

ACCUMULATE THE ABOVE MILEAGE BY RUNNING, BIKING, ROWING,

AND OR SKIERG.

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Tuesday 6-9-20

STRENGTH

BACK SQUAT 3X5

BENCH PRESS 3X5

POWER CLEAN 3X5

ACCESSORY WORK

3 X 10-20 REPS

  1. DB ROWS

  2. FS/OHS

  3. RING PUSH UPS

  4. TRX/SB LEG CURLS

  5. LEG RAISES

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MONDAY 6-8-20

‘FREAK’

21 THRUSTERS

21 PULL UPS

RUN 800

30 KB SWING

30 PULL UPS

50 DOUBLES

50 ABMATS

RUN 400

30 BOX JUMPS

30 WALLBALL

REST 3:00

:90 MAX DOUBLES

:30 REST

:90 MAX T2B

REST :30

:90 MAX BURPEES

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Thursday 5-4-20

OTM X 5 (30:00)

Minute 1- 5 Back Squat

Minute 2- 10-15 Box Jumps

Minute 3- 8-15 DB Bench Press

Minute 4- 8-15 Knee To Elbow

Minute 5- 3 Power Cleans

Minute 6- 30 Plank Taps

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WEDNESDAY 6-3-20

We will be doing the Run Group Work

Week 9 Run #2

5K Beginners: 6 x Run 6:00/Walk 1:00

5K Intermediate: Run 3 miles

10K: Run 3.5 miles

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FRIDAY 5-29-20

‘wHITTEN’

5 ROUNDS

22 KB SWINGS

22 BOX JUMPS

RUN 400

22 BURPEES

22 WALLBALL

*YOU CAN PERFORM 3-5 ROUNDS

Follow us on Instagram!

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THURSDAY 5-28-20

BACK SQUAT: 5 X 5

SS: 3 X 8-8 Strict Pull ups

BENCH PRESS: 5 X 5

SS: 3 X 6-8 Lunges

DEADLIFT: 5 X 5

SS: 3 X 6-8 Strict Dips

HOME WOD

10-9-8……1

Burpees

Air Squats

V-Ups

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WEDNESDAY 5-27-20

PICK ONE

  1. 6X RUN 5:00/WALK 1:00

  2. RUN 2.5

  3. RUN 3.5

    YOU CAN CHOOSE TO ACCUMULATE THE PRESCRIBED DISTANCE BETWEEN

    RUNNING, BIKING, SKIERGING, AND OR ROWING.

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