Saturday

Warm-up:

Jump rope 1 minutes

10 step-ups

x 3

AMRAP 12 minutes

5 Pull-ups

10 Push-ups

15 Squats

Tuesday

Warm-ups:

10 step-ups (each leg)

7 wallballs

5 inch worms

10 sit-ups

Strength

Push Press

5-5-3-3-3-1-1

Metcon

AMRAP 10 Minutes

10 Front Squat, 135

25 Double Unders (75 single skips)

Monday

Warm-up
Bear crawl
10 push-up
10 lunges
10 sit-ups

Deadlift
5-5-3-3-3-1

Max Consecutive Jump ropes (skips)
3 attempts
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Workouts for the Road

Z/C, here is a few workouts for the road.  Pick 1 that you want to do for the day.  It may be easier for where you are at or it may simply appeal to you more.  Pick 1 and then push it aside because you can't use it again.

WOD #1

Jog/Run

4 x 400m

90 second rest

WOD #2

Complete 3 rounds of:

15 Sit-ups

12 Squat hops

10 Push-ups

8 Burpees

4 Sprawls (burpee w/out a push-up)

WOD #3

AMRAP 15 minutes

25' Lunges

10 Superman (lay on stomach and lift arms and legs off of ground)

10 Bicycles

10 Inch Worms

WOD #4

Complete a total of 4 cycles of:

AMRAP 5 Minutes

Jump Rope or Run as far a possible

Rest 1:30

WOD #5

21-15-9-6-3-1

Box Jump/Step up(L/R = 1)

Push-ups

Workout

Warm-up:
400m jog
1) 200m-65% max effort
2) 200m-80-85% max effort

400m Walking Lunges
* for time
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Tuesday

Warm-up:
50' lunges
10 push-ups
25 jumping jacks
x 3

"Tabata"
Jump ropes
Sit-ups
Shoulder press, #25(bar) or 2x #15 Dumbbell
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3/3/10

Casey:

Fran: 13:12 Weight 344.4

 

Zanna:

Fran: 10:25 Weight: 148.8