Thurs. July 1

5 Rounds

20 Split squats
15 Thrusters
10 Burpees
5 Pull ups
1 Handstand push up (HSPU)
300 M Run

- Rounds 1, 3, 5: 20 –> 1, then Run
- Rounds 2, 4: Reverse (1 –> 20), then Run



Since it is July 4th weekend, there will be no post Friday or Monday. I hope you all enjoy your holiday and we will get back at it on Tuesday.

Tues. June 29

50! - 40* - 30# - 20$ - 10%
40! - 30* - 20# - 10$ - 50%
30! - 20* - 10# - 50$ - 40%
20! - 10* - 50# - 40$ - 30%


! Back squats
* Tricep extension
# Box jumps
$ Kettle bell swings
% Sit ups

For this workout start with the first line: 50 back squats, 40 tri...10 sit ups, then move on to line 2: 40 back squats, 30 tri...30 sit ups.

Mon. June 28

Part 1:
4 Rounds of
Run 400 M
25 Air Squats

Part 2:
As FAST as You Can: Run 400 M
75 Push ups
75 Lunges
75 Pull ups
75 Dips
As FAST as You Can: Run 400 M

Split up the sets of 75 as needed.

Part 3:
25 Regular crunches
25 Bicycle crunches
25 Back extensions
25 Right side
25 Right elbow to left knee
25 back extensions
25 Left side
25 Left elbow to right knee
25 Back extensions
25 Reverse
25 Toe touch
25 Back extensions

WOD, Fri. June 25

2 Rounds

20 Lunges (10 each leg)
100 Crunches
20 Push Ups

WOD, Wed. June 23

Run 1 mile
- Sprint last 200m

Stabilizers - 45 seconds on, 15 off
- 2 front
- 2 right
- 2 left

WOD, Mon. June 21

Recovery Week

2 Rounds

5 Push ups
10 Dips
15 Air squats
20 Sit ups

WOD, Fri. June 18

Starting Monday (June 21), will be a week of recovery. Workouts will still be posted Mon, Wed, and Fri, however, they will be shorter and less intense than they have been. After the week of recovery, starting June 28, workouts will be posted 4 days a week on Mon, Tues, Thurs, and Fridays. These workouts will be longer and intense compared to the first session, as we continue to prepare ourselves for the upcoming season. Hope you all are having fun with them so far!! Keep challenging yourselves!

50 Jump squats
5 Bench press – use Plyo ball or Bench
5 Wall ball
40 Jump squats
10 Bench press
10 Wall ball
30 Jump squats
15 Bench press
15 Wall ball
20 Jump squats
20 Bench press
20 Wall ball
10 Jump squats
25 Bench press
25 Wall ball

1 minute rest

25 Sumo dead lift
25 Thrusters
10 Push ups
20 Sumo dead lift
20 Thrusters
20 Push ups
15 Sumo dead lift
15 Thrusters
30 Push ups
10 Sumo dead lift
10 Thrusters
40 Push ups
5 Sumo dead lift
5 Thrusters
50 Push ups

WOD, Wed. June 16

Warm up: 2 rounds

200m Run
15 Air squats

Main Set: 6 rounds For Time

100 Jump rope
20 Sit ups
10 Row – your choice (Bent over, Lawn mower, Seated, Upright)

WOD, Mon. June 14

Run 200m
10 Pull-ups
10 Burpees
10 Dips
10 Squat Twists

Run 200m
9 Pull-ups
9 Burpees
9 Dips
9 Squat Twists

Run 200m
8 Pull-ups
8 Burpees
8 Dips
8 Squat Twists

Continue this pattern all the way to 1 of each exercise.

Squat Twist - Squat as if you are doing a Thruster (arms in the air like you are ready for a Push Press), rising from the squat, bring your right elbow to your left knee, squat, on the way up left elbow to right knee. That counts as 2. Really squeeze those abs.

WOD, Fri. June 11

3 Rounds

12 Tricep push-downs
12 Lat pull-downs
21’s
Shoulder circuit (2 or 5 lb weight)
- 10 Thumbs up - Straight arm in front of you, thumbs pointed up
- 10 Thumbs down
- 10 Lateral
- 10 Bent over fly



21's: Bicep exercise. Start with arms fully extended (at your sides). Do bicep curl motion, but stop when your arm gets to a 90 degree angle. Do 7 like this. Go straight into 7 curls starting at 90 degree angle and curl arm up. Followed by 7 regular bicep curls. Do this for each round (total of 21 each round).

WOD, Wed. June 9

2 Rounds of:

20 Squats with Weight
4 x 25 Ball Crunches
15 Squats with Weight
3 x 25 Box Jumps
10 Squats with Weight
2 x 25 Wall Ball
5 Squats with Weight
25 Push ups


Weight for squats - use either the bar (minimum bar - add plates to challenge yourself) or dumb bells (at least 15lbs)

Wod, Mon. June 7

400 M Run

AMRAP in 6 minutes
6 x Split Squats (each leg)
6 x Pull ups

400 M Run

AMRAP in 6 minutes
6 x Sit ups
6 x Dips

400 M Run

AMRAP in 6 minutes
6 x Push ups
6 x Air squats

400 M Run

WOD, Fri. June 4

15-12-9

Back squats
Wall ball
Seated row
Incline sit ups - holding a weighted plate (15 each time)

Challenge yourself with the amount of weight you use. For the seated rows, make sure you are squeezing your shoulder blades together.

WOD, Wed. June 2

Part 1:

Tabata intervals
At the beginning of each exercise, do a bleacher run (up and down the steps).
Followed by 8 x 20 seconds on/10 seconds off for each exercise.

1) Jump rope
2) Plyo jumps (jump to second step)
3) Push press
4) Bicep curl
5) Tricep extension

(Example: Run bleachers then jump rope for 20 seconds, rest 10 seconds, repeat for a total of 8 times. Run bleachers, plyo jumps...)

Part 2:

4 x 25 back extensions
Use a plyo ball or back extension machine.