WOD

Warm-up
3 Rounds:
10 Air squats
10 Candlesticks
10 Strict Press (with wall ball)


Workout
“Phoenix”
5 Rounds:
1 Minute – Box jumps (24/20)
1 Minute – Wall balls (20/14)
1 Minute – Toes to bar
1 Minute rest

Movement Considerations
Box jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on.
Wall balls – The weight for this should be light enough to complete sets of 10 or more. Perform a thruster with any odd object if you don’t have a wall ball.
Toes to bar – Modify to a knee raise if you aren’t consistently getting your toes to touch the bar. If you don’t have a bar to hang from then modify to a weighted sit-up OR a candlestick.

Cool Down
Playboy stretch (30 seconds each side)
Thread the needle (30 seconds each side)
Seated hamstring stretch (30 seconds each side)

Warm-up
Row/run for 2 minutes

Dynamics
Frankenstein stretch (10-12 repetitions)
Knee to chest (10-12 repetitions)
Toe tuck (10-12 repetitions)
Arm circles (30 seconds each direction)

Workout
“Upstream”
20 Minute AMRAP: teams of 2
Partner A – Row for meters
Partner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)
Partners will switch once the carry has been completed.
Score= total meters rowed

Movement Considerations
Rowing – If you don’t have access to a rower then modify to a run instead.

Suitcase and waiter carry – The weight for your suitcase carry should be heavier than your waiter carry. The 150 meters is not required to be unbroken, strive to complete this distance in 3 or 4 sets at a maximum.

Cool Down
Cat cow stretch (10 repetitions with 5 seconds hold)
Wide leg child’s pose (1 minute)
Seated shoulder extensions (20-30 Seconds)

Warm-up
2 Rounds:
6 Shuttle runs (10 meters)
10 Shoulder taps
4 Samsons

Workout

“Jump Around”
For Time:
16 Rounds:
:20 Seconds jumping lunges
:10 Seconds rest
:20 Seconds sit-ups
:10 Seconds rest

Cool Down
5 Minute walk

Mobility
Thread the needle (30 seconds each side)
Pigeon stretch (1 minute each side)

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)