WARM UP / METCON

WARM-UP

• Dynamic warm up
• Burgener warm up
• Turkish get up
• KB low and hi windmills

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WOD

5 rounds for time:

• Kettlebell swings, 20 reps
• 1 arm kettlebell press, 10/sd
• Situps, 20 reps
• SLRDL, 10/sd
• Renegade Row, 10/sd (same side)

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"MICHAEL"

3 Rounds for time:

• 800m run
• 50 back extensions
• 50 situps

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RUNNING DRILLS & DE BENCH

Running Drills

• Hops 3x 
• Wall Pull Drills 3x20/sd 
• Wall Lean Pull Drills 3x20/sd 
• Front Lunge 3x10/sd
• 4 Rounds:  Run 1 min @ 94-96 bpm pace
• Charlie's Angels
• Arms Behind Back
• 1 Round:  Run 4 min @ 91 bpm pace

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Dynamic Effort Bench Press

• 8 sets x 3 reps
  
• 50% of 1RM
• Rest 45sec between sets

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ME SHOULDER PRESS & METCON

Maximal Effort Shoulder Press

• 1-3 RM

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3 rounds for time of:

• 4 Handstand Pushups
• 8 Chest to Bar Pullups
• 12 Deadlifts
• 16 Box Jumps

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"FRAN"

21-15-9 reps for time:

• Thrusters
• Pullups

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"LITTLE BEAR"

For time:

• Deadlifts, 40 reps
• Hang Power Clean, 40 reps
• Front Squats, 40 reps
• Push Press/Jerk, 40 reps
• Back Squat, 40 reps
• Push Press/Jerk, 40 reps

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RUNNING DRILLS

Running Drills

• Hops 3x 
• Wall Pull Drills 3x20/sd 
• Wall Lean Pull Drills 3x20/sd 
• Front Lunge 3x10/sd
• 4 Rounds:  Run 1 min @ 94-96 bpm pace
• Charlie's Angels
• Arms Behind Back
• 1 Round:  Run 4 min @ 91 bpm pace

ME BENCH PRESS

Maximal Effort Bench Press

• 1 RM

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RUNNING

4 rounds all out effort:

• 800m run

Rest as needed between rounds.

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WALL BALL / BURPEE WOD & PULLUPS

Complete five rounds for time of:

• 30 wall balls
• 10 burpees

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5 rounds max pullups

Rest as needed between rounds.

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"ISABEL"

For time:

• Snatch, 30 reps

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DE BOX SQUATS

NASM Dynamic Warm Up

Dynamic Effort Box Squats 

• 8x3 reps
  

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RUNNING INTERVALS

8 Rounds

• 200m (Building Run)
  

Rest 30sec.  Post rounds to comments.

RUN 10 MIN

Run 10 minutes

• Max distance

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RUNNING INTERVALS

Bike or Run

All out effort:

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

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"ANGIE"

For time:

100 Pullups
100 Pushups
100 Situps
100 Squats

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"JACKIE"

Click on image above for more info on the 100 mile movie!!

For time:

• SDHP, 100 reps
• Thrusters, 50 reps
• Pullups, 30 reps

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"THE HAPPY FACE"

4 rounds for time:

• 400m or 1 lap around both buildings
• Squats, 50 reps

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POWER CLEAN, PUSH PRESS, OH SQUAT

7 rounds for time:

• Power Cleans, 10 reps
• Push Press, 10 reps
• Overhead Squat, 10 reps

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"J.T."

21-15-9 reps for time:

• Handstand Pushups
• Ring Dips
• Pushups

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RUN DRILLS & METCON

Running Drills

• Hops 3x
• Wall Pull Drills 3x20/sd
• Wall Lean Pull Drills 3x20/sd
• Front Lunge 3x10/sd

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For time:

Walking Lunges 30-30-30-30-30-30 reps
Pullups 21-18-15-12-9-6 reps
Pushups 21-18-15-12-9-6 reps
Situps 21-18-15-12-9-6 reps

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5K

Check out this article on Endurance Training:

CLICK HERE

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For time:

5K (3.1 miles)

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THRUSTERS / PULLUP MASHUP & BOX JUMP / SITUPS

Alternating tabata thrusters and pullups.


8 rounds for max reps:

• 20 seconds of thrusters, 1o seconds rest, 20 seconds of pullups, 10 seconds rest
  

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5 rounds

• Box jumps, 20 reps
• Situps, 20 reps

Rest as needed between rounds.

Split Jerk & Deadlift/Burpee WOD

Drill: Split Jerk

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For time:

• Deadlift, 5 reps
• Burpees, 10 reps

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DEADLIFT / BURPEE WOD

For time:

• Deadlift, 5 reps
• Burpees, 10 reps

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TIME TRIAL & FRONT SQUATS

Time Trial:

• 1 Mile

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Front Squat 3-3-3-3-3-3-3 reps

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"MICHAEL"

3 rounds for time:

• 800m run
• 50 Situps
• 50 Back Extensions

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