21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

WOD

Imaginary Friends

August 8, 2020
Imaginary Friends
Mobility
PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds
Warm-up
30 Seconds Each:
Easy Bike
PVC Pass Throughs
Active Samson

Moderate Bike
PVC Pass Throughs
Alternating Step Back Lunges

Faster Bike
PVC Pass Throughs
PVC Overhead Reverse Lunges

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
25' Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
25' Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)
*Your final score will be the slowest of the 5 rounds.

*Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover

Free Agent

August 7, 2020
Free Agent
Mobility
Child's Pose on Ball: 40 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 40 Seconds
Warm-up
3 Rounds
30 Seconds Each:
Kettlebell Deadlifts (Between Legs)
Air Squats to Medicine Ball
Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)
Push-up to Down Dog

Performed With Lighter Kettlebell
Metcon
Metcon (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

*The intended time range for this workout is between 18-25 minutes

Repeat after me

August 6, 2020
Repeat after me
Mobility
Couch Stretch: 90 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side
Warm-up
30 Seconds Each:
Single Unders
Active Spidermans
Single Unders
Lateral Squats
Single Unders
Mountain Climbers

Fish Game on Rower
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max Calorie Row or Bike

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees
Your final score will be all 3 of your amrap scores added together

Snickers

August 5, 2020
Snickers
Mobility
Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds
Warm-up
30 Seconds Each: (with an empty barbell)
Active Samson
Active Spidermans
Alternating Bird Dogs

Down Dog
Good Mornings
Romanian Deadlifts

Lateral Squats
Elbow Rotations
Back Squats

Push-up to Down Dog
Strict Press and Reach
Front Squats
Strength
Barbell Complex (Build to a heavy complex)
2 Power Cleans
2 Front Squats
2 Push Jerks
Metcon
Metcon (Time)
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 75/55

RX+ : 95/65
*Pick a weight that allows you to complete 30+ reps of these unbroken when fresh
*The intended time range for this wod is 9-15 minutes

Goodie Bag

August 4, 2020
Goodie Bag
Mobility
Childs Pose on Box: 30 Seconds

Up Dog: 30 Seconds

Pike Stretch: 30 Seconds
Warm-up
400m Run

30 Seconds Each:
Active Samson
Hollow Hold
Alternating Step Back Lunges

Inchworm to Push-ups
Arch Hold
Box Step-ups (Lower Box)

Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups (Higher Box)
Metcon
Metcon (Time)
For Time:
800m Run
50/35 Cal Bike or Row
40 Toes to Bar
200m Run with Dumbbell (50/35)
40 Dumbbell Step-ups (50/35) (24"/20")
50/35 Cal Bike or Row
800m Run

*We expect this wod to take between 18-28 minutes to complete
** Use single Dumbbell for Run & Step-ups
Timecap: 30 minutes

Catch and Release

August 3, 2020
Catch and Release
Mobility
Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute
Warm-up
30 Seconds:
Easy Row (or Bike)
Glute Bridges
Down Dog
Moderate Row (or Bike)
Glute Bridge Walkouts
Shoulder Taps
Faster Row (or Bike)
Single Leg Glute Bridges
Push-up to Down Dog

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:

RX+:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row or 15/12 Calorie Bike
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

RX:
50' Double Dumbbell Walking Lunge (50's/35's)
21/15 Calorie Row or 15/12 Calorie Bike
15 Hand Release Push-ups
9 Deadlifts (135/95)

*Adjust movements and reps as needed to complete these rounds in 3 minutes or less, giving you at least 1 minute to rest.
Your score is the slowest of the 5 rounds

Heartburn

August 1, 2020
Heartburn
Mobility
Pec Stretch on Wall: 40 Seconds
Overhead Stretch on Wall: 40 Seconds
Squat Hold: 40 Seconds
Warm-up
400m Run

30 Seconds:
Active Spiderman
Russian Baby Makers
Mountain Climbers
Lateral Squats
Frog Hops
Inchworm to Push-ups
Slow Air Squats
Slow Burpees

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

*1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
* Times for this workout should range from 17-30+ minutes

Hot Flash

July 31, 2020
Hot Flash
Mobility
Warrior Squats: 1 Minute
Barbell Throacic Opener: 1 Minute
Warm-up
30 Seconds:
Easy Bike
PVC Pass Throughs
Active Spidermans
Moderate Bike
PVC Overhead Squats
Active Samson + Air Squat
Faster Bike
PVC Pass Throughs (More Narrow)
Push-up to Down Dog

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
Power Snatch (Build to a Heavy Single)
Metcon
Metcon (Time)
30-20-10:
Power Snatches (95/65)
Calorie Bike or Row

RX+ = Replace Bike (or Row) with Kipping Handstand Push-ups

This workout is intended to take between 9-12 minutes to complete
15 minute Timecap

Tee Time

July 30, 2020
Tee Time
Mobility
Couch Stretch: 1 Minute Each Side
Child's Pose on Kettlebell: 30 Seconds
Warm-up
AMRAP 5:
100 Meters of "Rowling"

*Goal is to land exactly on 100 meters.
Metcon
Metcon (Time)
5 Rounds:
20 Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row or Bike
* The intended time range for this triplet is between 20-30 minutes - This works out to a round every 4-6 minutes
​

Rest Stop

July 29, 2020
Rest Stop
Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Warm-up
30 Seconds:
Glute Bridges
Front Plank
Single Leg Glute Bridges (Right)
Alternating Bird Dogs
Single Leg Glute Bridges (Left)
Front Plank to Push-up Plan
Scap Pull-ups
Ring Rows or Strict Pull-ups

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)
Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

* 1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats

Overreaction

July 28, 2020
Overreaction
Mobility
Child's Pose on Box: 40 Seconds
Front Rack Stretch on Box: 40 Seconds
Wrist Stretch on Box: 40 Seconds
Warm-up
30 Seconds:
Active Samson
Down Dog
PVC Pass Throughs
Box Step-ups
Push-up to Down Dog
Inchworms to Push-up

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Press Complex
2 Push Press + 3 Push Jerks
Build to heavy complex
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24/20)

Directly Into...

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24/20)
The intended time range for this workout is between 9-15 minutes

2k Row

July 27, 2020
2k Row
Mobility
Ankle Rocks: 30 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Warm-up
2 Minutes Easy Row

Banded Shoulder Distraction: 1 minute each side
Drop Ankle Stretch: 1 minute each side
Frog Stretch: 2 minutes
Banded Good Morning: 30 reps
Banded Pull Aparts: 30 reps
Banded Pass Throughs: 20 reps each direction
Metcon
2k Row (Time)
Max Effort 2k Row
Strength
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

Ladybug

July 25, 2020
Ladybug
Mobility
Child's Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute
Warm-up
400 Meter Easy Jog

30 Seconds Each:
Box Step-ups
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs
Slow Air Squats
Russian Kettlebell Swings

Box Jumps with Step Down
Medicine Ball Squats
Full Kettlebell Swings
Metcon
Metcon (Time)
3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"

-1 Round of Kelly:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

-1 Round of Helen:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

* The intended time range here is between 20-30 minutes

DT

July 24, 2020
DT
Mobility
Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds
Warm-up
30 Seconds Each:
Plate Hops
Glute Bridges
Down Dog

Plate Romanian Deadlifts
Glute Bridges (Feet on Plate)
Shoulder Taps

Plate Ground to Overhead
Glute Bridge Walkouts
Push-up to Down Dog

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Build to a heavy complex
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range for this piece is between 5-10 minutes

*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

Central Park

July 23, 2020
Central Park
Mobility
Couch Stretch: 90 Seconds Each Side
2 Rounds
45 seconds each:
Easy Bike
Active Spiderman + Hamstring Stretch
Single Leg Glute Bridges (Switch Legs Each Round)
Active Samson + Air Squats
Warm-up
Metcon
Metcon (Time)
5 Rounds:
100' Walking Lunge
30 AbMat Sit-ups
30/21 Bike or Row
The intended time range for this "sweat fest" style workout is between 20-30 minutes

Poker Face

July 22, 2020
Poker Face
Mobility
Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side
Warm-up
20 Seconds Each:
Jog Around Boxes
Active Spidermans
Slow Air Squats

Side Shuffle Around Boxes
Mountain Climbers
Lateral Squats

Butt Kickers Around Boxes
Frog Hops
Box Step-ups

High Knees Around Boxes
Push-up to Down Dog
Lateral Box Step-overs

High Skip Around Boxes
Slow Burpees
Box Step-ups

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24/20)
* The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

7 Wonders

July 21, 2020
7 Wonders
Mobility
Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds
Warm-up
30 Seconds Each:
Easy Row
Active Samson
Straight Leg Sit-ups

Moderate Row
Inchworm to Push-ups
Hollow Hold

Faster Row
Front Plank to Push-up Plank
Arch Hold

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

T2B Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
5 Toes to Bar
Metcon
Metcon (Time)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500m Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500m Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

Alternatives to Rowing:
1200/800m Bike
600/400m Run
The intended time range for this workout is between 12-20 minutes

Unicycle

July 20, 2020
Unicycle
Mobility
Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute
Warm-up
30 Seconds Each:
Easy Bike (or Row)
Easy Single Unders
PVC Pass Throughs

Moderate Bike (or Row)
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each)

Faster Bike (or Row)
High Single Unders
PVC Overhead Squats

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
3 Position Power Snatch
Build to a heavy complex
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
2500/2000m Bike
(or 1200/1000m Row)
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)
You can expect to have about 3-4 minutes to accumulate power snatches

Huggies

July 18, 2020
Huggies
Mobility
Warrior Squats: 40 Seconds

Pigeon Pose + Lat Reach: 40 Seconds Each Side
Warm-up
200 Meter Easy Jog

30 Seconds Each:
Active Samson
Russian Baby Makers
Active Spidermans
Lateral Squats
Push-up to Down Dog
Slow Air Squats

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

The intended time range for this piece is between 16-24 minutes

Floor It

July 17, 2020
Floor It
Mobility
Banded Hamstring Strech: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side
Warm-up
1 Minute Each:
Easy Bike (or Row)
Side Planks (30 Seconds Each)
Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each:
Moderate Bike (or Row)
Glute Bridges
Front Plank
Glute Bridge Walkouts

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (185/135)
21/15 Cal Bike/Row

RX+ =
On the 5:00 x 5 Rounds:
100' Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Cal Bike/Row

To get the right stimulus, each round should take less than 4 minutes to complete
Your score is the slowest of the 5 rounds

Funny Business

July 16, 2020
Funny Business
Mobility
Child's Pose on Ball: 1 Minute

Medicine Ball Thoracic Opener: 1 Minute
Warm-up
30 Seconds:
Easy Single Unders
Slow Air Squats
Medicine Ball Strict Press (From Seated "L" Position)

Quick Single Unders
Down Dog
Squats to Medicine Ball

High Single Unders
Inchworm to Push-up
Medicine Ball Slams

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Strict Press
Build to a Moderate Set of 3
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 Strict Presses (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

The intended scoring range for this piece is 2+ to 4 rounds

Minute to Win it

July 15, 2020
Minute to Win it
Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side
Warm-up
40 Seconds Each:
Easy Bike
Active Spidermans
Kettlebell Deadlifts (Between Legs)

Moderate Bike
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike
Frog Hops
Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (53/35)
1 Minute Bike Calories
1 Minute Rest

RX+ = (70/53)

Triple Play

July 14, 2020
Triple Play
Mobility
Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds
Warm-up
30 Seconds Each:

Run Around Boxes
Active Samson + Air Squat
Box Step-ups

Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs

High Knees Around Boxes
Push-up to Down Dog
Box Step-ups

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

5 Vertical Jumps in Place (No Weight)
5 Jump Shrugs (Empty Barbell)
5 High Pulls
5 High Hang Power Cleans
5 Low Hang Power Cleans
5 Full Power Cleans
Metcon
Metcon (AMRAP - Reps)
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans
...
[Add 3 Box Jumps + 3 Power Cleans Each Round]

Barbell: 135/95

Jackie Legs

July 13, 2020
Jackie Legs
Mobility
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute
Warm-up
Easy Row
PVC Pass Throughs
Active Samson

Moderate Row
PVC Lat Stretch
Slow Air Squats

Faster Row
PVC Overhead Squats
Inchworm to Push-up

OHS Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
Overhead Squat (15 min to Build to Heavy Set of 5)
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

RX+ =
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

The intended time range for this 3-station workout is between 8-15 minutes
25min Time Cap

Cement Mixer

July 11, 2020
Cement Mixer
Mobility
Banded Hamstring Stretch: 40 Seconds Each Side

Banded Lat Stretch: 40 Seconds Each Side
Warm-up
Running Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (Time)
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

Work times should range between 1:30-2:20
Your score will be the slowest time of the 7 efforts

Dirt Nap

July 10, 2020
Dirt Nap
Mobility
Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds
Warm-up
30 Seconds Each:
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Hang Squat Clean
Build to Heavy Single
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Choose a weight that you are confident in completing with just 1 break during the workout

Oh Deere

July 9, 2020
Oh Deere
Mobility
Kettlebell Squat Hold: 1 Minute
Warm-up
1 Minute Each:
Easy Row
Easy Bike

45 Seconds Each:
Right Arm Kettlebell Deadlift
Active Samson
Left Arm Kettlebell Deadlift
Down Dog

30 Seconds Each:
Right Arm Farmers Carry
Right Side Plank
Left Arm Farmers Carry
Left Side Plank
Metcon
Metcon (Time)
For Time:
Pick 2 Cardio Movements (Run-Bike-Row)

200 Meter Farmers Carry (53's/35's)

Pick 2 Cardio Movements (Run-Bike-Row)

200 Meter Farmers Carry (53's/35's)

Pick 2 Cardio Movements (Run-Bike-Row)

Cardio Movements:
50/35 Calorie Row
40/28 Calorie Bike
600 Meter Run

*Do the same 2 movements in the same order each round

Slumber Party

July 8, 2020
Slumber Party
Mobility
Pec Stretch On Wall: 40 Seconds Each Side

Child's Pose: 40 Seconds

Squat Hold: 40 Seconds
Warm-up
Run Warmup:
400 Meters Easy

30 Seconds Each:
Active Spidermans
Hollow Hold
Barbell Strict Press

Inchworm to Push-ups
Arch Hold
Barbell Push Press

Shoulder Taps
Air Squats
Barbell Push Jerks
Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

The intended time range for this workout is between 15-25 minutes
1 Round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats