WOD

“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.

30 Minutes For Max Distance:
Run, Row, Bike or Swim
Make this fun for yourself! Here are some examples of what I mean. Run a trail, go 15 minutes out and then 15 minutes back. Turn it into a relay if you have multiple pieces of equipment. Run for 15 minutes and then bike for the back half. Maybe run to the nearest park and finish with shuttle sprints. My point is to mix it up and have a good time.

-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.

“Grip & Rip”
On the 0:00
21 Burpees
1 Round modified DT
18 Burpees
1 Round modified DT
15 Burpees
1 Round modified DT
12 Burpees
1 Round modified DT
-then-
On the 10:00
21 Air squat hops over DB
1 Round modified DT
18 Air squat hops over DB
1 Round modified DT
15 Air squat hops over DB
1 Round modified DT
12 Air squat hops over DB
1 Round modified DT

Round of DT = 12 Deadlifts + 9 Strict press