5 Rounds:
- 15 Push Jerk (65lbs./95lbs.)
- 15 Box Jumps (20″/24″)
- 15 Hip Extensions
Saturday WOD
Card Game:
Hearts: Wall ball sit ups
Spades: KB Goblet squats
Diamonds: Burpees
Clubs: BW rows on the rings
Black Joker: Run 400m with a med ball (shared with your partner)
Red Joker: Bear crawl from mail box to dog waste station
Friday, Oct. 4, 2019
For Time:
100 Kettlebell Swings (35lbs./52lbs.) or 75 Kettlebell Swings (52lbs./70lbs.)
- At the top of each minute after the first, perform either 5 Pull-Ups or 10 Push-Ups
Thursday, Oct. 3, 2019
4 x 5 minute Rounds:
- 400m Run
- 15/20 Calorie Row
- 10 Box Jumps (24″/30″)
Wednesday, Oct. 2, 2019
Weight Vest Wednesday
4 Rounds
- 100ft Lunge Walk
- 10 Tire Flips
- 1 Rope Climb
Tuesday, Oct. 1, 2019
5-5-5-3-3-3-3-1-1-1-1-1
- Bench Press
- Increase weight each set
Then
30-20-10
- Overhead Dumbbell Sit-Ups (10lbs./15lbs.)
- Thrusters (35lbs./45lbs.)
Monday, Sept. 30, 2019
15-12-9-12-15
- Knees-to-Elbows
- Deadlift (135lbs./185lbs.)
- Lateral Bar-Hop Burpees
Saturday WOD
Partner UP:
Decending reps 50-40-30-20-10
Partner 1 does all 50 reps of exercise while partner 2 runs 200m (if partner 2 gets back before partner 1 finishes reps, they will rest) and switch Partner 2 will do all 50 reps. COntinue back and forth until all reps are done.
Box jumps 18″
Push ups
Once all reps are done, rest 2 min and go ascending 10-20-30-40-50 in same fashion as above:
Sit ups (may use GHD for RX+)
Shoulder to Overhead with DB
Friday, Sept. 27, 2019
For Time:
- 99 Jumping Jacks
- 88 Mountain Climbers (L=1, R=2)
- 77 second L-Sit/Hang
- 66 Double-Unders
- 55 Kettlebell Swings (35lbs./52lbs.)
- 44 Step-Ups (L=1, R=2)
- 33 Medicine Ball Cleans (14lbs./20lbs.)
- 22 Burpees
- 11 Handstand Push-Ups
Thursday, Sept. 26, 2019
3 Rounds:
- 36 Air Squats
- 12 Power Snatch (55lbs./75lbs.)
- 24 Lunge Steps (Back Rack; L=1, R=2)
