2 Rounds
1 minute Jump Rope
10 Push-ups
20 Mnt Climbers
10 Burpees
WOD Brief: https://youtu.be/sEmkLB9zkSM
20 minute EMOM (no measure)
Even: 30 Double-unders
Odd: 10 Shoulder to Overhead
5 minute Rest
For Time:
50 Butterfly Sit-ups
50 Burpees
50 Butterfly Sit-ups
Cash Out (no measure):
8 minute Gentle Yoga: https://youtu.be/KldfaP6anz4
If you are planning on attending the class, you will need to bring your own Dumbbell, Kettlebell, or object to lift.
2 Rounds
200m run
15 Pushups
10 PVC Passthru
15 Situps
20 Lunges
WOD Brief
https://youtu.be/i-yZiD_zHVg
*21*15*9
DB Snatches(alternating arms(50/35)
Burpees
*100M Lunges
2 Rounds
200M Run
20 Air Squats
10 Burpees
*Spend 2-3 minutes warming up your Power Cleans.
WOD Brief: https://youtu.be/havtS0AwGYA
5 Rounds
3 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 minute Rest
Power Cleans options(135/95) or use what you have DB, KB, Med Ball, Basketball
Cash Out (no measure):
1 mile Run (toss a vest on if you are ambitious)
7:00AM Thursday: https://us04web.zoom.us/j/955375079
12:00PM Thursday: https://us04web.zoom.us/j/909197247
4:00PM Thursday: https://us04web.zoom.us/j/371078362
9 minute Mixed Tabata: Lunges, Jumping Jacks, Burpees, Rolling Toe Touches, Mnt Climbers, Plank Hold
WOD Brief: https://youtu.be/oB46akhuHLM
7 Rounds
Minute 1: 10 Air Squats + 5 Jumping Squats
Minute 2: 5 Push-ups + 10 Plank Taps
Minute 3: 10 Sit-up + 5 V-ups
Minute 4: Max Effort 10M Shuttle Run
Minute 5: Rest
Score is the total number of Shuttle Runs. In order to RX athlete must complete all movements within the prescribed time.
RX+ All movements are 10 reps, for example 10 Air Squats + 10 Jumping Squats
Cash Out (no measure):
800M Run
3 rds
30 Jump Ropes
10 Pass Throughs
10 Air Squats
10 push-ups
WOD Brief: https://youtu.be/23HX7Xuh9yI
3 rounds for time
100 Double-unders
50 KB Swings
25 Burpees
Cash Out (no measure):
4 minute Side Plank Tabata
7:00AM Tuesday: https://us04web.zoom.us/j/981717224
12:00PM Tuesday: https://us04web.zoom.us/j/812839290
4:00PM Tuesday: https://us04web.zoom.us/j/265854992
400M Run
30 Lunges
20 Sit-ups
10 Push-ups
WOD Brief: https://youtu.be/IYf5MXIlKZ0
5 Rounds
5 minutes
Buy In: 400M Run / 500M Row / 800M Bike
AMRAP
10 Bulgarian Lunges (5 each leg)
10 Dips
10 Mason Twists
1 minutes Rest
RX+ Weighted Bulgarian Lunges & Mason Twists (note weighted used in comments)
Cash Out (no measure):
30 Pulls (pull-ups, chair/table pulls, towel pulls)
4 minutes Figure 4 Stretch
Warm-up:
50 Jumping Jacks
40 Mnt Climbers
30 Air Squats
20 Sit-ups
10 Burpees
Spend 3-5 minutes practicing your Hang Squat Clean
WOD Brief: https://youtu.be/JNZ4oNtltuA
8 Rounds For Time
12 Hang Squat Cleans
12 Wipers
12 Plank Taps
Cash Out (no measure)
Core Video 2: https://youtu.be/Fitx4rIecMY
2 Rds
200M Run
20 Air Squats
10 Push-ups
1 minute Jump Rope
WOD Brief: https://youtu.be/d-kyf73Q7iQ
For Time:
50 Burpees
150 Walking Lunges
*On minute 2, 4, 6, 8, 10….
Option 1: 200M Run
Option 2: 45 Double-unders
Note option selected in comments.
400M Run
20 Lunges
10 Rolling Toes Touches
5 Burpees
WOD Brief: https://youtu.be/cMovKOzy3ZM
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
Cash Out (no measure):
4 minutes figure 4 stretch
2 minutes arm circles (both directions)
50 Jumping Jacks
40 Mnt Climbers
30 Air Squats
20 Sit-ups
10 Burpees
WOD Brief: https://youtu.be/GEi22ZUHk7s
For Time:
21-15-9
Weighted Box Steps (note weight/object in comments)
Pull-ups (see wod brief or youtube channel for mods)
2 minute Rest
21-15-9
Weighted Box Steps
Dips
2 minute Rest
21-15-9
Weighted Box Steps
Shoulder to Overhead
Cash Out (no measure):
800M Run