WOD

SATURDAY

April 4, 2020

SATURDAY
Metcon
Metcon (Time)
For Time:

1 Mile Run
100 Sit Ups
1 Mile Run

FRIDAY

April 3, 2020

FRIDAY
Metcon
Metcon (No Measure)
Every 2 minutes till failure (20 min. Clock)

30 Double Unders
5 Clusters
10 Burpees Over Bar

** if you can not complete a round take 2 minutes off and jump back in

THURSDAY

April 2, 2020

THURSDAY
Metcon
Metcon (No Measure)
EMOM 21

1) 15 Floor Press
2) 15 Deadlifts
3) 15 Weighted Sit Ups

WEDNESDAY

April 1, 2020

WEDNESDAY
Metcon
Metcon (No Measure)
EMOM 9

1) :40 HS Hold or Top of Push Up
2 : 20 L-Sit/ Knee tuck
3) 2/2 TGU

Metcon
Metcon (Time)
3 RFT:

50 Overhead Walking Lunges
400m Run or 40 Up Downs
30 STO (any weight or object)

THURSDAY

March 26, 2020

THURSDAY
Metcon (AMRAP – Rounds and Reps)
4x 5 min. AMRAP

1) 20 Sit Ups
15 GTO (any object available take from the ground and press overhead) 10 Lateral Lunges (each leg)

– REST 2 MIN.-

2) 20 Lateral Jumps
15 Odd Object Deadlifts
10 Top Burpees

Or

1) 10 TTB or 20 Weighted Sit Ups
15 GTO (barbell or DB) (YPW)
10 Front Squats (barbell or DB)

– REST 2 MIN. –

2) 20 Lateral Box/Bench Jumps
15 Deadlifts (barbell or DB)
10 Top Burpee Over the Bar or DB

Metcon

TUESDAY

March 24, 2020

TUESDAY
Metcon
Metcon (Time)
a) EMOM 10
1) :40 HS Hold
2) 5-15 HSPU
** one exercise per minute
*** no HSPU = 3 Wall Climbs
****no HS Hold = top of push up plank

b) FOR TIME:

50 V-Ups
40 Step Ups
30 Lunges
40 Step Ups
50 V-Ups

Every :90 7 Burpees

** If you have a weight use it for step ups and lunges!

MONDAY

March 23, 2020

MONDAY
Weightlifting
Metcon (Weight)
EMOM 10

5 Back Squats with 3 Sec. Pause
Or
8 Odd Object Squats

Metcon
Metcon (Time)
For Time:

400m Run
5 Rnds.
5 Pull Ups
10 Push Ups
15 Air Squats
400m Run
4 Rnds
5 Pull Ups
10 Push Ups
15 Air Squats
400m Run
3 Rnds.
5 Pull Ups
10 Push Ups
15 Air Squats
400m Run
2 Rnds.
5 Pull Ups
10 Push Ups
15 Air Squats
400m Run
1 Rnd.
5 Pull Ups
10 Push Ups
15 Air Squats

THURSDAY

March 19, 2020

THURSDAY
Metcon
Metcon (No Measure)
4 RNDS.

:40 HS Hold
:20 Rest
:40 Wall Sit
:20 Rest
:40 Plank
:20 Rest

Metcon
Metcon (No Measure)
EMOM 12

10-20 HR Push Ups

WEDNESDAY

March 18, 2020

WEDNESDAY
Metcon
Metcon (Time)
5 Rnds.

10 Alt. Pistols (jump squats)
10 Dips

Into

4 Rnds.

50 Mountain Climbers
25 Hollow Rocks

Into

5 Rnds.

10 Alt. Pistols
10 Dips

TUESDAY

March 17, 2020

TUESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP

5 Burpees
10 Alt. DB Snatch
20 DB Walking Lunges

1 2 3 110