Workouts
Tuesday
For time
100 Wall Balls
75 DUs
25 Ring Pushups
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Wednesday
For time
Run 800
5 Wall Walks
25 Goblet mSquats
4 Wall Walks
25 Squat Jumps
3 Wall Walks
25 Walking Lunges (per leg)
2 Wall Walks
25 Broad Jumps
1 Wall Walk
25 Air Squats
Run 800
Monday
12 minute cutoff
10 Burpee Box Jumps
25 KB Swings
20 Burpee Box Jumps
50 KB Swings
30 Burpee Box Jumps
75 KB Swings
If the above is completed in the time limit, then continue with Max effort burpee box jumps after the 75 swings
Blue:
3 Rounds, 12 min cutoff
10 Burpees
10 Box Jumps
25 KB Swings
Thursday
5 RFT
400m run
30 DU
20 Wall Balls
10 Ring Rows
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Friday
War! Divide class into 2 teams, and give each team 1/2 the deck of cards. Teams each lay down 1 card and perform the exercise on the card. The team with the highest number on their card keeps both cards. Once one team runs out of cards, the other team wins, or team with most cards after 25 min cutoff wins.
Hearts- Tuck Jump Burpees
Diamonds- Killers
Spades- Thrusters
Clubs- Push-ups
Joker- Everyone runs 400m
Tuesday
16 TGU, AHAP
-Then
Pull-ups (or ring rows)
KB Swings
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Wednesday
"Bring Sally Up" push-up challenge. See who can last the whole song!
-Then, 20 min AMRAP
40m Suicide Run (10m increments)
20 Butterfly Sit-ups
20 Dips
Monday
10 minute AMRAP
25 Target Burpees
25 Thrusters, medium weight
Rest 2 minutes
5 minute AMRAP
10 Target Burpees
10 Thrusters, AHAP
Blue Zone:
6 minute AMRAP
10 Burpees
10 Thrusters
Rest 3
6 minute AMRAP
10 Burpees
10 Thrusters
That's right, we're going outside, so bundle up!
Thursday
Partners
A- 1.5 Mile Run
B- 150 Wall Balls
Partners work together and can swap as desired to complete 1.5 miles and 150 wall balls total. While A runs, B does wall balls. If wall balls are completed before the run, B rests while waiting for his turn to run.
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Friday
20 min AMRAP
5 Burpee Box Jumps
10 Single Arm Thrusters (5/5)
15 KB Swings
Run 200m
Tuesday
2 rounds:
20 Pull-ups
400m Run
20 Ring Dips
400m Run
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Wednesday
4 Rounds
10 Windmills (5/5)
10 Single Leg DL (5/5)
-Then-
7 Rounds
50m Sprint/ walk back
Monday
4 min max UB DU (modify to total DU)
3 min max Sit-ups
2 min max HRPU
1 min max Killers
-Rest 5 min-
2 min max UB DU
90 sec max sit-ups
1 min max HRPU
30 sec max Killers
Thursday
800m Run
21-15-9
Toe to bar
Suitcase DL
800m run
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Friday
12 TGU
Then
50 HRPU
75 KBS
100 lunges
3 Burpees every 30 sec until you finish!
10 min cutoff
Tuesday
For time:
400m run
25 Box Jump Overs
25 Thrusters
25 Pull-ups (Ring Rows)
25 OH Lunges per leg
25 HSPU (Pike PU)
100 DU (300 Singles)
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Wednesday
10min AMRAP
20 DU (60 Singles)
15 Air Squats
10 HRPU
-Rest 2 min-
5 min AMRAP
10 DU (30 Singles)
10 Air Squats
5 HRPU
