Wednesday

Warm-up:
60 second plank
5 push-up
50' lunges
x 3 rounds

Conditioning:
AMRAP 3 minute
5 burpee
5 weighted sit-ups
5 goblet squat
Rest-1:30
Repeat 3 more cycles (4 total)

*goblet squat-dumbbell held in front of body like a front squat
*weigt sit-ups: #10, laying down weight is held over chest with locked arms, sit-up with weight over head like a press
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Warm-up:

5 minutes, Stairs

WOD:

Complete 5 rounds of:

50 Squats

400m run

Monday-6/14

Warm-up:
Jump rope, 1 minute
10 Sit-ups
1 minute plank
10 lunges (each side)
X 2

AMRAP 12 minutes
5 pull-up (ring or 10 jumping)
10 push-us
15 squats
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Thursday

Time to kick things off again....................You guys ready?

WOD: 6/10

3 rounds of:

200m run/jog

10 push-ups

10 front squats, 45/75

Wednesday, 6/3

Warm-up

Jumping jacks, 30 seconds

Bicycles, 30 seconds

Plank, 30 seconds

Jumping Jacks, 45 seconds

Bicycles, 45 seconds

Plank, 45 seconds

Complete 21-15-9

Front Squat, (#65)

Push Press, (#65)

Wednesday

Warm-up:

10 step-up (5 each leg)

10 KB or DB swing (pick a lite weight)

30 seconds of bicycles

Metcon:

Complete 3 rounds of:

200m run

15 squat hops

12 press (#45)

9 Deadlift, #155

post time

Tuesday, 6/1

Warm-up:

Stair-6 times

1) 50%/60%/70%/80%/90%/100% max effort up, recover down

Complete 3 rounds of:

15 WallBalls

15 Burpees

15 Double Unders or 45 Singles skips