Monday-Friday , August 20-24, 2018

Warm-up
Top Mobility
Bottom Mobility
Run 200m
10 Bearsquat Push-ups
Run 200m
10 Jump Squats
Run 200m
15 Ring Rows
Run 200m
WOD
Three rounds for time of:
12 Muscle-ups or 30 Pull-ups and 30 Dips
75 squats

Tuesday
Warm-up
Top Mobility
Bottom Mobility
30 Double Unders
30 Sit-ups
30 Burpees
WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Wednesday
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
x3
10 Jump Squats
10 Medicine Ball Cleans
10 Wall Balls
10 PVC Good Mornings
x3 w/ 95#
5 Deadlift
5 SDHP
5 Power Clean
WOD
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Thursday
Warm-up
Use Warm-up posted on board
WOD
Run 800m with Medicine Ball stopping every 100 yards to do 10 No Wall Wall Balls

Friday
Warm-up
Use Warm-up on board
WOD
“Helen”
3 Rounds
Run 400m
21 KBS
12 Pull-ups

Mon-Fri, August 13-17, 2018

Warm-up
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 DeadliftsWarm-up

TUESDAY
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

WEDNESDAY
Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
x3
15 Squats
10 OHS
10 Push-ups
10 Steps Walking Lunge
WOD
“Gator”
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Warm-up
Top Mobility
Bottom Mobility
WOD
Run 5k

THURSDAY
Warm-up
Top Mobility
Bottom Mobility
Run 200m
40 Mountain Climbers
20 Sit-ups
10 Burpees
Run 200m
10 Pull-ups
15 Toes to Bar
30 Double Unders
WOD
10 HSPU
20 CTB Pullups
30 T2B
40 Box Jumps
50 SDHP (65/95#)
60 Pushups
70 Double Unders
80 Situps

FRIDAY
Warm-up
Top Mobility
Bottom Mobility
Row 1000m
50 Sit-ups
15 Ring Rows
15 Bearsquat Push-ups
Row 1000m
WOD
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds