06
Nov
15

Thursday, November 5th

WOD: “PAINDOME”

5 ROUNDS:
Thrusters (65#/45#)
Ball-Slams (30#/20#)
Kettlebell Swings (62#/44#) – Russian
GOAL:
15 Reps of each exercise in 1-Minute periods.
Rotate between exercises every minute.
No rest except what is left of each minute.
Score is total number of reps missed.

03
Nov
15

Tuesday, November 3rd

WOD is 3 Rounds for time!

21-15-9 reps of:
Ball Slams
K2E (Modification: Big Ball Jackknives)
DB Manmakers

After R1: 200m Run
After R2: 100 Jump Rope
After R3: 50 Box Jumps
.

02
Nov
15

Monday, November 2nd

5 Rounds For Time:
400m Run
25 Air Squats
25 OH Sit Ups (Med Ball/Plate)
15 Russian Twists (30 Total)

29
Oct
15

Thursday, October 29th

Death of Inside/Out!

Death by Burpees! EMOM for 15 minutes!

Then….

Tabata Driveway Runs

Tabata Driveway/Shuffle w/band

28
Oct
15

Wednesday, October 28th

Full Deck Today!

Cards 2-10

Hearts = Push-ups
Diamonds = Pull-ups/TRX Row
Spades = Wall Ball
Clubs = MB/Plate OH Sit-ups

Face Cards = Three “B’s”
Jack = 10 Ball Slams
Queen = 10 Box Jumps
King – 10 Burpees

ACE = 400m RUN

Joker is WILD – Skip the next Card!
Turn 4 cards over at a time — you can add “same suit” together unless they are BROKEN by another suit!
No time CAP! Git ‘r Dun!

27
Oct
15

Tuesday, October 27th

WOD:
15-12-9
1-Leg Squat
Pull-ups

Core WOD:

200m Run
21 OH Sit-ups
21 Seated Russian
21 FROGS
21 Skywalkers
21 Supermans
400m Run
15 OH Sit-ups
15 Seated Russian
15 FROGS
15 Skywalkers
15 Supermans
200m Run
15 OH Sit-ups
15 Seated Russian
15 FROGS
15 Skywalkers
15 Supermans

27
Oct
15

Monday, October 26th

Tabata’s — 20/10 X 8 Rounds — 4 Rounds each exercise in each Cycle!

#1: 1) J-JX-JXH/H
2) FK-SK/RH*

#2: 1) Leg Swings
2) Plate – Ground to Overhead

#3: 1) Plate Punches
2) Standing Russian Twist

#4: 1) Bike

#5: 1) JJXH-Ham-SK
2) []–[]–JJJX

#6: 1) Ski Poling
2) Banded Plank Walks

#7: 1) Lateral Bench Hops
2) Seated In/Outs

#8) 1) Burpees
2) Planks-Mix it up!