Thursday, May 30th

Minute by Minute Med Ball OH Sit-ups!

Bring it!

Tuesday, May 28th

Roll & Stretch

Warm-up

WOD is for time….

15-12-9-6-3 reps of

Front Rack Rear Lunge (Bar or KB)
OH Push Press (Bar or KB)
Lateral Hurdle Hops

Monday, May 27th MEMORIAL DAY!

Tabata Circuit!

#1 — Squats/Box Jumps
#2 — Rope Swings/Leg Swings w/Plate Punches
#3 — BOSU Otts/TRX Rows
Run 400m — 3 minutes — Active Recovery/Recovery (3 minutes total)
#4 — Landmine twists — Single Leg V-ups
#5 — Jump Rope/Ball Slams
#6 — MB OH Sit-ups/Seated Russian

If you are working out on your own, do this….

20-15-10-5 reps of
Walking Lunges (each leg)
Push-ups

Thursday, May 23rd — Congrats Hannah!

Big Ball Core Warm-up

WOD is 1 Round for time as follows:
150 KB Swings
100 KB Snatches (50 each arm)
50 KB OH Push Press

If you put the KB down, WOD is over….
You may pay a penalty of 10 Burpees for putting it down and then resume!
Only 1 Penalty allowed for the total WOD.
Good Luck!

Wednesday, May 22nd

Wednesday Circuit
Succession Circuits rotating three exercises through 30 second work sets with no rest during transition, just move from exercise to exercise when the Muse tells you to switch. Three exercises in each Round, do each exercise twice. After two Rounds, do Tabata 10m Driveway runs for 8 rounds, then do the next two Rounds and finish with Tabata 10m Driveway Side Shuffles!
Round 1
1) Tricep Pulldowns
2) Bicep Curls
3) OH Push Press
Repeat
Round 2
1) Wall Ball
2) Ball Slams
3) Kneeling Russian Twist
Repeat
Tabata 10m Driveway Runs X 8 Rounds
Round 3
1) BOSU Box Jumps
2) High Step Ups
3) 12” OTTs
Repeat
Round 4
1) Lateral Bench Hops
2) Rope Swings
3) DB Manmakers
Repeat
Finish with Tabata 10m Driveway Side Shuffles
(865 Cal)

Tuesday, May 21st

BASELINE TESTING STARTS TODAY!  SOMETIME DURING THE NEXT TWO WEEKS YOU MUST DO THIS TEST!

Baseline Test is:

500m Row
40 Sit-ups (Butt must touch 12″ Ball)
30 Abmat Sit-ups (shoulders must touch the floor each rep, touch the floor in front of your feet each rep)
20 Push-ups (Chest low to ground — Preferably on toes/Knees okay)
10 Pull-ups or TRX Rows (Pull-ups – chin must be over bar/arms at full extension — TRX Rows, 45 degree angle)

WOD is 5 Rounds for time:
20 K2E or Ball Jackknives
10 Box Jumps
20 KB Swings

Thursday, May 16th (Hell-acious WOD)

Core Warm-up: 30/30
1) MB OH Sit-ups
2) Side Hip X – R
3) Single Leg V-ups
4) Side Hip X – L
5) Frogs
6) Plank JAX
7) Spidermans
8) Plank In/Outs
9) Plank SCSC
10) PLANK

Metcon WOD is 2 Rounds for time:

2 rounds

20x Burpees

10x Pull-ups

Run 800m

20x Box jumps (24 inch/20 inch)

10x Push-ups

Run 800m

20x Body row

10x Ball Slams

Wednesday, May 15th

Tabata circuit today! Approximately 35 minutes! Let’s go!

4 Rounds of each exercise, Tabata style, with a 1 minute rest/transition between each exercise.

Row
Leg Swings
Tricep Pulls
Chin Ups
Bike
Landmines
BOSU Otts
Chest Press
Rope Swings
Ball Ham Curls
Jump Rope
Ball Slams

Tuesday, May 14th

E.M.O.M for 20 minutes

Partner up!
Partner 1: Odd minutes = 5 OH Push Press
Even minutes = Start w/5 Squat…add two each time.
Partner 2: Odd minutes = Start w/5 Squats….add two each time.
Even minutes = 5 OH Push Press

Monday, May 13th

1) JJXH – Squat – FK
2) JJJX/FK-RH*
3) Fk-Sk-Squat-SK/JXH/H
4) FK – Jk (FK)/JXH
1) X – H – Ham/Ham/ FK – Tuck Jump – Squat

1) 12” OTTs
2) High Step Ups
3) Band Leg Swings
4) Box Jumps
5) Hi/Lo Jax

1) MB OH Sit-ups
2) Kneeling/Seated Russian
3) PLANK
4) Single Leg V-ups
5) PLANK JAx