WOD

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)

Warm-up
400 Meter run

Dynamics
Samsons
Inch worms
Knee hugs
Tebows

Workout
“Hump Day”
Complete 300 Meters For Time:
2 Lunges + 1 burpee
Every 75 meters perform 35 sit-ups.
Finish the workout with sit-ups.

Cool Down
Pigeon stretch (1 Minute each leg)
Seated shoulder extensions (20-30 Seconds)
Foam Roller Hip Flexor Stretch (follow video)

Warm-up
1 Round:
200 Meter run
10 Push-ups to down dog
10 Deadlifts

Dynamics
Spend 30 seconds on each
Tebows
Inch worms
Samson
Tip toe walk

Workout
“Donkey Kong”
10 Minute Ladder:
4 Bent overs rows
4 Strict presses
10 Meter broad jump
8 Bent overs rows
8 Strict presses
10 Meter broad jump
Etc…
Each round increase the number of repetitions by 4.
The broad jump is down 10 meters AND back 10 meters.

Cool Down
Walk for 3 minutes immediately after workout.

Mobility
Wide leg child’s pose (1 minute)
Prone chest stretch (30 seconds each arm)
Prone quad stretch (30 seconds each leg)

Warm-up
1 Minute double under practice
5 Hollow/arch transitions
5 Strict press

“Hiccup”
Tabata
8 Rounds (each):
20 Seconds work, 10 seconds rest
Flutter kicks
Push-ups
G2OH
Double unders
Score = total reps

Cool Down
Calf stretch (30 seconds each leg)
Cat cow stretch (10 repetitions with 5 seconds hold)
Foam roll quads (1 minute each leg)

Warm-up
3 Rounds:
100 Meter run
10 Air squats
5 Push-ups to downward dog

Workout
“Den”
10-9-8-7-6-5-4-3-2-1
Double dumbbell clusters (50s/35s)
200 Meter run

Cool Down
Thread the needle (30 Seconds each side)
Book open stretch (30 Seconds each side)
Calf stretch (20 Seconds each side, 2 sets)

Warm-up
200 Meter run

Dynamics
5-6 Repetitions of each
Inch worms
Knee hugs
Toe tucks
Tebow with a twist

Workout
“Radar”
For Time:
400 Meter run
9-12-15
Double dumbbell deadlifts (50s/35s)
Lateral burpees over Dbs
800 Meter run
15-12-9
Double dumbbell deadlifts (50s/35s)
Lateral burpees over Dbs
400 Meter run

Cool Down
Wide leg hamstring stretch (1 Minute)
Couch stretch (2 minute each leg)

Warm-up
5-10 Repetitions of each movement (see video for demonstrations)
Arm circles (each direction)
Forward & backward arm swings
Shoulder rolls
Neck rolls

“Cowboy”
20 Minute AMRAP:
Farmer carry (53s/36s)
25 Sit-ups each time you put the kettle bells down.
Score = total meters

Cool Down
Child’s pose (1 Minute)
Prone Chest Stretch (30 seconds each arm)
Forearm stretch (30 seconds each arm)