WOD

Warm-up
400 Meter run

Dynamics
Samson stretch (6 repetitions)
Inch worms (3 repetitions)
High knees (10 meters down)
Karaoke (10 meters down and back)

Workout
“Pitfall”
For Time:
20 – 16 – 12 – 8 – 4
Alternating dumbbell snatch (50/35)
30 Double unders
-Then-
4 – 8 – 12 – 16 – 20
Alternating dumbbell clean & jerks (50/35)
30 Double unders

Movement Considerations
Alternating dumbbell snatch & alternating dumbbell clean and jerk – Pick a weight that feels light. Staying unbroken each set would be a great goal.
Double unders – Your sets of jump rope should take 30 seconds or less. Modify to single unders and double the repetitions if needed.

Cool Down
Wide leg forward bend (1 minute)
Figure four stretch (30 seconds each side)
Calf stretch (30 seconds each side)

Warm-up
5 Minutes AMRAP:
100 Meter run
6 Bird dogs
10 Sit-ups

Death By EMOM
15 Minute Cap
Minute 1 – 1 Burpee + 2 Alternating Dumbbell hang cleans (50/35)
Minute 2 – 2 Burpees + 4 Alternating Dumbbell hang cleans
Minute 3 – 3 Burpees + 6 Alternating Dumbbell hang cleans
Minute 4 – 4 Burpees + 8 Alternating Dumbbell hang cleans
Etc…
-Once you die twice-
AMRAP:
5 Burpees
10 Alternating Dumbbell hang cleans

You have 1 extra life in today’s workout. So if you fail take the next minute off and try again on the following minute.
Once you die twice complete the above AMRAP with the remainder of your time.


Cool Down
Seated hamstring stretch (30 seconds each leg)
Prone glute stretch (30 seconds each side)
Clasped Hands Extension (30 seconds total)

Warm-up
200 Meter run

Dynamics
Leg swings (20 repetitions each)
Hip circles (10 each direction)
Dynamic pigeon stretch (10 each side)
Bootstrappers (10 repetitions)

Workout
“Runaway”
20 Minute Clock:
Run for max distance.

Rest as needed

8 Rounds:
100 Meter sprint
100 Meter walk

Cool Down
Calf stretch (20-40 seconds each)
Lateral calf stretch (20-40 seconds each)
Medial calf stretch (20-40 seconds each)

Warm-up
3 Rounds:
:30 Second plank
10 Sit-ups
10 Air squats

Workout
“Up”
5 Rounds: not for time
Max L-sit
Max push-ups
30 Jumping air squats

Movement Considerations
L-sit – This movement will be performed from a seated position. You will lift your legs up and have your hands in front of you hips. See video. The goal is to hold for around 30 seconds. Modify by leaning your torso back to remain close to that time domain.
Push-ups – The goal is to get around 10-20+ repetitions. Modify by either going to your knees OR pushing from an elevated surface. See video.
Jumping air squats – If you’re dealing with an injury then modify to a traditional air squat.

Cool Down
Kneeling hip flexor stretch (30 seconds each leg)
Prone chest stretch (30 seconds each side)
Playboy stretch (30 seconds each side)

Warm-Up
400 Meter run

Dynamics
Samson stretch (6 repetitions)
Over the hurdle (8 repetitions)
Knee to chest (8 repetitions)
Figure four (8 repetitions)

Workout
“Gorilla Glue”
For Time:
60 Kettlebell swings (53/36)
500 Meter run
40 Kettlebell swings (53/36)
300 Meter run
20 Kettlebell swings (53/36)
100 Meter run

Movement Considerations
Kettlebell swings – Pick a weight that allows you to complete 10-20 repetitions while you’re TIRED. If you don’t have a kettlebell then perform a ground to overhead movement with your odd object.

Running – If you are dealing with an injury that is preventing you from running then I would perform burpees or mountain climbers. Pick a rep scheme that keeps you around 2:00-2:30 minutes for your 500 meter equivalent. About 1:00-1:30 minutes for your 300 meter run, and 30-40 seconds on your 100 meter run.

Cool Down
2 Minute walk immediately after workout.

Mobility
Pigeon stretch (1 minute each leg)
Child’s pose (1 minute total)

Warm-up
3 Rounds:
10 Reverse lunges (no weight)
5 Push-ups to down dog
:30 Seconds of jump rope

Mobility
Spider man lunge stretch (30 seconds each leg)
Wall tricep stretch (30 seconds each side)

Workout
“Saved by the Bell”
18 Minute AMRAP:
18 Reverse kettlebell lunges (53/36)
18 Single arm kettlebell push press (9 consecutive each arm)
54 Double unders

Movement Considerations
Reverse Kettlebell Lunges – The lunge is performed with 1 kettlebell in the front rack position. Pick a weight that will allow you to complete all 18 reps in 1-2 sets.
Single Arm Kettlebell Push Press – Complete 9 reps on one arm before transitioning to your other arm. This weight should be light enough to keep most sets of 9 unbroken.
Double Unders – This set should be completed in about 1 minute. Modify the number of reps to remain within that time domain. Double that number and perform singles unders if needed. If you don’t have a jump rope complete 108 toe taps.

Cool Down
Cat Cow Stretch
(Spend 1 minute alternating through each position)
Seated Figure Four Stretch (30 Seconds each leg)
Clasped Hands Extension (30 seconds total)

Warm-up
3 Rounds:
10 Deadlifts
5 Strict Press
2 Shuttle Runs (10 Meters)

Mobility
Calf stretch
Wrist stretch
Child’s pose

Workout
“Postponed”
20 Minute AMRAP:
20 Wall ball throws (20/14)
10 Power cleans (135/95)
20 Weighted sit-ups (20/14)
20 Lateral hops

Movement Considerations
Wall Ball Throws – Modify to a wall ball thruster if you find the throw too difficult.
Power Cleans – Modify to 20 wall ball deadlifts if you do not possess a barbell.
Weighted sit-ups – Pick a wall ball/weight you can bring behind your head and to the ground consistently.
Lateral Hops – Pick a line you can jump over. There is no object you’re required to jump over.

Cool Down
Thread the needle (30 seconds each side)
Butterfly stretch (1 minute)
Seated hamstring stretch (30 seconds each side)

Warm-up
3 Rounds:
:20 Seconds easy run
:20 Seconds moderate run
:20 seconds fast run
10 Meter shuttle runs

Dynamics (see video)
Frankensteins
Tip toe walk
Heel walk
High knees

Workout
“Tango”
8 Rounds: teams of 2
25 Meter run down & back (Partner A & B)
50 Meter run down & back (Partner A & B)
75 Meter run down & back (Partner A & B)
100 Meter run down & back (Partner A & B)

Cool Down
Figure four stretch (1 Minute each leg)
Hip flexor stretch (30 seconds each side)
Calf stretch (30 seconds each side)