Indoors Primarily
Warm Up
2 Rounds
30s work, 10s rest
-MB Hug Squat Jumps
-MB Single Leg Deadlifts R
-MB Single Leg Deadlifts L
-Bent Over Barbell Rows*
-Single Leg Glute Bridges R
-Single Leg Glute Hip Raises L
-Bent Over Barbell Iso Hold
Mobility
Calf Rolling and Stretching
Pigeon stretch
Midline
1 Rounds
1 minute work: 20s rest
1. Russain Twist
2. V-ups
3. Plank-Ups with Toes/Shins on the Med Ball
4. Med Ball Overhead Reaching Sit-ups
5. Pike-ups- Toes/Shins on MedBall
Assault Bike WOD
50/40 Calorie Bike
25 Deadlifts 225|155
50 Wall Balls 20|14
25 Pull-ups
50/40 Calorie Bike
25 Pull-ups
50 Wall Balls
25 Deadlifts
50/40 Calorie Bike
Level 2- 40|30 Bike, 40 Wall Balls, 20 Pull-ups, 185|125
Level 1- 30|20 Bike, 30 Wall balls, 15 Pull-ups, 135|95
ADV – 275|185, 30|20 WB, C2B
Schwinn/C2 Bike WOD
75/60 Calorie Bike
25 Deadlifts 225|155
50 Wall Balls 20|14
25 Pull-ups
75/60 Calorie Bike
25 Pull-ups
50 Wall Balls
25 Deadlifts
75/60 Calorie Bike
Level 2- 60|45 Bike, 40 Wall balls, 20 Pull-ups, 185|125
Level 1- 45|30 Bike, 30 Wall balls, 15 Pull-ups, 135|95
ADV – 275| 185, 30|20 WB, Chest to Bars
Outdoor WOD
800m Run
25 Deadlifts 225|155
50 DB Thrusters 20’s|15’s
25 DB Bent Over Rows 20’s|15’s
800m Run
25 DB Bent Over Rows
50 DB Thrusters
25 Deadlifts
800m run
Level 2- 600m Run, 40 Db Thrusters 15’s|10’s, 20 Bent Over Rows, 185|125
Level 1- 400m Run, 30 Db Thrusters 15’s|10’s, 15 Bent Over Rows, 135|95
ADV – 275|185, DB Thrusters 25’s|20’s