WOD

Warm-up
200 Meter run

Dynamics
Samsons
Inch worms
Side lunges
Tebows

Workout
“The Last Dance”
23 Minute Ladder: teams of 2
2 Push-ups
2 G2OH
1 Suicide run (Partner A)
4 Push-ups
4 G2OH
1 Suicide run (Partner B)
6 Push-ups
6 G2OH
1 Suicide run (Partner A)
Etc…
Continue increasing push-ups and G2OHs by 2 reps each round.
Alternate suicide runs between you and your partner each round.

Mobility
Pigeon stretch (1 Minute each leg)
Childs pose (1 Minute)
Calf stretch (1 Minute each leg)

Saturday WOD:
30-40 Minutes For Max Distance:
Run, Row, Bike or Swim
You can stick to your normal long slow distance today. Or, if you’re looking to spice it up consider some hill sprints. As always, listen to your body and adjust the workout to your needs.

-OR-

Explore Hiking Trail
Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and have some fun.

“Supple Leopard”
15 Minute AMRAP:
9 Strict press
15 Weighted sit-ups
21 Bent over rows
1 Minute wall sits

“Double Time”
For Time:
3 Mile run
Every 3 minutes starting at 0:00 perform 9 burpees + 21 air squats
40 Minute time cap

“Tiger Balm”
20 Minute AMRAP:
200 Meter run
7 Power cleans
40 Double unders

“Bergeron Beep Test”
EMOM For As Long As Possible
7 Dumbbell thrusters
7 Dumbbell snatches
7 Burpees
After 10 rounds add 1 rep to each exercise

“Barb”
3 Rounds:
10 Strict pull-ups
20 Push-ups
30 Sit-ups
40 Jumping lunges
30 Sit-ups
20 Push-ups
10 Strict pull-ups
Rest 3 minutes

Sunday Active Recovery
We hope you’re all having a great weekend. Here is another great routine you can knock out quickly and get your day started off right.