Rainy Day - Thu, Oct 22, 2020

EMOM 25
1: Pull-ups
2: Push Press or Push-ups
3: Double unders or Single unders
4: Lunges
5: Toes to bar or V-ups

Two Amraps - Wed, Oct 21, 2020

AMRAP 12
3, 6, 9,… KB Swings
2, 4, 6,… Dips

Rest 3 min

AMRAP 12
3, 6, 9,… Squats
2, 4, 6,… Burpees

Metcon - Tue, Oct 13, 2020

6 rounds
24 DUs
12 Thrusters
12 Burpees
12 Thrusters
12 Front Squats
Rest 2:00

Metcon - Mon, Oct 12, 2020

5 rounds for time
16 snatches
32 DUs
16 DB lunges
10 T2R

Core
3 rounds
10 situps
10 russian twists
10 flutter kicks
10 hollow rocks
10 sec L hold

Metcon - Fri, Oct 9, 2020

AMRAP 5min
Plank

AMRAP 2min
Burpees

EMOM 25
KB Swings
Pistols or Step-ups
HSPU or Pike PU
Jump squats
Candlesticks

100 push-ups / 200m run per break

Metcon - Wed, Oct 7, 2020

Buy-in
600m run

AMRAP 16
14 Thrusters
50 ft. walking lunges
14 Burpees
50 doubleunders

Buy-out
600m run

Core
KFP

Taco Tuesday - Tue, Oct 6, 2020

AMRAP 18
12 Snatches
12 Goblet squats
200m Run
12 Toes to rings or V-ups
25 ft. hand stand walk or 50 ft. bear crawl

Core
3 rounds for quality
20 russian twists
20 hollow heel taps
20 plank kettlebell touches
20 side plank dips

Monday Blues - Mon, Oct 5, 2020

3 rounds for time
40 jumping jacks
30 flutter kicks
20 air squats
10 burpees

Rest 5min

EMOM 20min
Min1: Burpees
Min2: Situps
Min3: Mountain climbers
Min4: Ringdips or Ringrows or Pushups
Min5: Double unders

Friyay - Fri, Sep 25, 2020

5 RFT

10 Situps
15 Ring Rows
30 Double Unders

Rest 3min

5 RFT

10 V-ups
15 Burpees
30 Lunges

Active recovery - Thu, Sep 24, 2020

EMOM 25min

Airsquats
Mountain climbers
Step-ups
100m run
Plank

Partner WOD - Wed, Sep 23, 2020

AMRAP 30min

24 Ring Dips
40 Wallballs
40 Ring rows
40 Push-ups
200m Run with Wallball

Metcon - Tue, Sep 22, 2020

200m run
10-9-8-7-6-5-4-3-2-1
Burpees
Snatches
Goblet Squats