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March 28, 2020

3/28/2020 18 Minute AMRAP: 10 Pull-Ups or Hand Release Push-Ups if no pull-up bar 20 Deadlifts *with DB/KB/Barbell/ Water jugs/ Backpack 30 Hollow Body Rocks Into… 3 Minutes Max Burpees

March 27, 2020

3/27/2020 Buy In: 100 Jumping Jacks 2 Rounds For Max Reps of 3 Minutes: Turkish Get-Ups*Alternate arms every rep -Rest 1 Minute- 1 Minute: Weighted Russian Twist -Rest 1 Minute- 3 Minutes Max Reps: Reverse Lunges with Weight Overhead -Rest 1 Minute- 1 Minute: Weighted Russian Twist -Rest 1 Minute before going back to beginning- …

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March 26, 2020

3/26/2020 On a 16 Minute Running Clock… 1 DipĀ *Chair Dips/ Bench dips/ Couch dips 1 Step-Up 1 Burpee Box Jump Over *Lateral burpee over object if no box 2 Dips 2 Step-Ups 2 Burpee Box Jump Over Continue to add 1 rep to each movement each round until time is up Buy Out: 1600m run/row/ski …

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March 25, 2020

3/25/2020 5 Rounds for Time: (20 Minute Time Cap) 21 Barbell Thrusters *Sub with KB/DB/1 Gallon Water Jugs 15 Barbell Pendlay Rows *sub with KB/DB/1 Gallon Water Jugs 9 Barbell Rollouts *Sub Inchworms Buy Out: Max Burpees over object in remaining time

March 24, 2020

3/24/2020 Buy In: Tabata *Alternating 1) Alternating V-Ups 2) Jumping Alternating Lunges Into… 15 Minute AMRAP: “Light Pole WOD” Start at a light pole and lunge to the next. Then perform 50 Double Unders or 100 Single unders or 100 Jumping Jacks at each light pole after the lunges. After 15 minutes is up then …

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March 23, 2020

3/23/2020 800m Run into… 10 Minute EMOM 1) 15/12 Hand Release Push-Ups 2) 15/12 Broad Jumps Then.. 800m Run into… 10 Minute EMOM 1) 12/10 Burpees 2) 20/15 Air Squats Cash Out: 100 Hollow Body Rocks

March 20, 2020

3/20/2020 Tabata: Suitcase Crunches Flutter Kicks 24 Minute AMRAP: 10 Burpees 20 Mountain Climbers * Right + Left = 1 Rep 30 Air Squats 200m Run *Estimate Distance