Primarily Indoors
Warm Up
2 Rounds
30s Work| 10s Rest
-MB Hug Squat Jumps
-MB SL Deadlifts, R
-MB SL Deadlifts, L
-Bent Over BB Rows
-SL Glute Bridges, R
-SL Glute Bridges, L
-Bent Over BB Iso Hold
Mobility
Calf Rolling and Stretching
Pigeon stretch
Midline
1 Round
1 Min Work| 20s Rest
Russian Twists
V-ups
Plank-Ups with Toes/Shins on the Med Ball
Med Ball Overhead Reaching Sit-ups
Pike-ups- Toes/Shins on MedBall*
*can sub knee tucks
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
*Schwinn/ C2 Bike: 75|60 Cals
Level 2- 40|30 AB, 60|45 Schwinn 40 Wall Balls, 20 Pull-ups, 185|125
Level 1- 30|20 AB, 45|30 Schwinn, 30 Wall balls, 15 Pull-ups, 135|95
ADV – 275|185, 30|20 WB, C2B
Outdoor WOD
800m Run
25 Deadlifts 225|155
50 DB Thrusters 2x 20|15
25 Bent Over Rows 2×20|15
800m Run
25 Bent Over Rows
50 DB Thrusters
25 Deadlifts
800m Run
Level 2- 600m run, 40 db thrusters, 20 Bent Over Rows, 185|125
Level 1- 400m Run, 30 db thrusters, 15 Bent Over Rows, 135|95
ADV – 275|185
Extra Work – Active Recovery
@ 60-70% Effort
20-40-60
Cal Row
Cal Ski