WOD

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)

Warm-up
2 Rounds:
1:00 Minute jump rope
5 Deadlifts
5 Elbow rotations
5 Front squats
5 Strict presses

Workout
“Macho Taco”
5, 3 Minute AMRAPs:
BUY-IN
60 Double unders
20 jumping lunges
-then as many rounds as possible of-
3 Power cleans (135/95)
3 Front squats (135/95)
3 Shoulder to overhead (135/95)
Rest 1 minute

If you do not have a barbell, perform 3 burpees + 3 thrusters with your object. INSTEAD of the power cleans, front squats, and shoulder to overhead.

The buy-in should take no more than :90 seconds.

After you’ve completed the buy-in you will start you’re AMRAP exactly where you left off. For example, if you finished 3 power cleans and 1 front squat in the first 3 minute AMRAP. Then on the second AMRAP you would start with 2 front squats and then proceed to 3 shoulder to overhead.

Cool Down
Complete a 5 minute walk

Recovery
Spend 5 minutes foam rolling each leg.