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WOD

Kevlar – 040520

April 5, 2020
Kevlar - 040520
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
3 Front Plank Pushups
3 Jumping Jacks
3 Turkish Sit-ups
3 Weighted Glute Bridges
...
6's, 9's, 12's...

Rancy – 040420

April 4, 2020
Rancy - 040420
Warm-up
3 Rounds
15 Jumping Jacks
5 Air Squats
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 "Odd-Object" Ground-to-Overhead
20 "Odd-Object" Squats
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 "Odd-Object" Ground-to-Overhead
20 "Odd-Object" Squats

Cookie Monster – 040320

April 3, 2020
Cookie Monster - 040320
Warm-up
400m Run
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
20 "Odd-Object" Ground-to-Overhead
20 Lateral Hops Over "Odd-Object"
20 Burpees
20 Lateral Hops Over "Odd-Object"

Dizzybat – 040220

April 2, 2020
Dizzybat - 040220
Warm-up
1 Minute Active Sampson Stretch (Right Side)
1 Minute Active Sampson Stretch (Left Side)
1 Minute Pigeon Pose (Right Side)
1 Minute Pigeon Pose (Left Side)
1 Minute Calf Stretch
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
60 Line Hops
30 "Odd-Object" Reverse Lunges
15 Reverse Burpees

Pipes – 0040120

April 1, 2020
Pipes - 0040120
Warm-up
4 minutes - switch moves every 30 seconds
- Hollow Hold
- Arch Hold
- Plank
- Down Dog
Metcon
Metcon (Time)
For Time:
10-20-30-40-50: Sit-ups
10-20-30-40-50: Push-ups
10-20-30-40-50: "Odd-Object" Swings
10-20-30-40-50: Jumping Jacks

Kelly’s House – 033120

March 31, 2020
Kelly's House - 033120
Warm-up
2 Rounds
10 jumping jacks
1 minute active sampson stretch
1 minute active spiderman stretch
1 minute push up to down dog
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
30 "Odd-Object" Thrusters
30 Lateral Hops Over "Odd-Object"

Kalsnew – 033020

March 30, 2020
Kalsnew - 033020
Warm-up
200m Run
THEN
3 Rounds
30 sec good mornings
30 sec calf stretch (right)
30 sec calf stretch (left)
30 sec toy soldiers
Metcon
Metcon (Time)
For Time:
100 Alternating "Odd Object" Ground to Overhead

*On the Minute: 5 Burpees Over "Odd Object"

032920 – Cindu

March 29, 2020
032920 - Cindu
Warm-up
AT HOME WARMUP

2-3 Sets
15 Odd Object Rows
:30 Hollow Hold
:30 Arch Hold
:30 Tall Plank
5 Air Squats (3 Second Pause)
Metcon
Metcon (AMRAP - Rounds and Reps)
AT HOME WORKOUT

20 AMRAP:
15 Odd Object Rows
15 Push Ups
15 Squat Hops (Over Object)

032820 – SeaWorld

March 28, 2020
032820 - SeaWorld
Warm-up
AT HOME WARMUP

6:00 AMRAP (For Quality)
1 Minute Jog In Place
10 DB/KB/Odd Object Swings
15 Sit Ups
20 Air Squats
Metcon
Metcon (6 Rounds for time)
AT HOME WORKOUT

On The 5:00 x 6 Rounds:
Wearing Pack (Optional)
15 Push Ups
30 Lunges
400 M Run

032720 – Deck Of Cards

March 27, 2020
032720 - Deck Of Cards
Warm-up
met:
AT HOME WARMUP

2-3 Rounds
:30 Samson (Each Side)
15 Glute Bridges
:30 Cossack Squats
15 Air Squats
Metcon
Metcon (Time)
AT HOME WORKOUT

DECK OF CARDS
Spades: Odd Object Zercher Squats
Clubs: Odd Object to Shoulder
Hearts: Sit Ups
Diamonds: Burpees
Aces: 1:00 Plank Hold

032620 – Steady Bettty

March 26, 2020
032620 - Steady Bettty
Warm-up
AT HOME WARMUP/MOBILITY

2:00 Couch Stretch (Each Side)
2:00 Pike Stretch
1:00 Childs Pose
1:00 Accumulated Handstand Hold
2:00 Pigeon Pose (Each Side)
Metcon
Metcon (No Measure)
AT HOME WORKOUT

4 ROUNDS (20:00 TOTAL)
:40 Weighted (Optional) Hollow Hold
:20 Rest
:40 Romanian Deadlift
:20 Rest
:40 Single Arm Overhead Squat (Right)
:20 Rest
:40 Single Arm Overhead Squat (Left)
:20 Rest

032520 – Three Peat

March 25, 2020
032520 - Three Peat
Warm-up
AT HOME WARMUP

2-3 Sets
15 Knuckle Drags
15 Glute Bridges
15 Air Squats

DUMBBELL/KB/ODD OBJ WARMUP

10 Good Mornings
10 Gobblet Squats
10 Press (Each Arm)
10 Gobblet Squats
10 Romanian Deadlifts
Metcon
Metcon (Time)
AT HOME WORKOUT

3 Rounds For Time
200 M Run
20 Single Arm Snatches
200 M Run
20 Single Am Hang Power Cleans
200 M Run
20 Single Arm Thrusters

*Alternate Hands Every 5 Reps
*Can Use Dumbbell/Kettlebell/Odd Object

032420 – Gravity

March 24, 2020
032420 - Gravity
Warm-up
12 EMOM

Minute 1 :30 Jumping Jacks
Minute 2 10 Cossack Squats
Minute 3 20 Step Back Lunges
Minute 4 :30 Active Dive-bombers
Metcon
Metcon (Time)
AT HOME WORKOUT

5 Rounds For Time:
80 Double Unders (Or 60 Dot Hops)
40 Sit Ups
20 Push Ups
10 Reverse Burpees

022320 – Cairo

March 23, 2020
022320 - Cairo
Warm-up
AT HOME WARMUP

4:00 For Quality
2 Inchworm to Push Up
2 Alternating Toe Touches
2 Broad Jumps
4 Inchworm to Push Up
4 Alternating Toe Touches
4 Broad Jumps

*Continue increasing by 2 until the 4:00 is up
Metcon
Metcon (AMRAP - Reps)
15:00 AMRAP

2 Odd Object To Shoulder
2 Odd Object Gobblet Squats
2 Odd Object Facing Burpees
4 Odd Object To Shoulder
4 Odd Object Gobblet Squats
4 Odd Object Facing Burpees
.....

*Ascending Ladder, Increasing by 2's

032220 – Wingdings

March 22, 2020
032220 - Wingdings
Warm-up
AT HOME WARMUP

2-3 Rounds
:30 Tall Plank
:30 Glute Bridges
:15 Tall Plank
:15 Single Leg Glue Bridges (Each Side
10 Burpees
Metcon
Metcon (No Measure)
AT HOME WORKOUT

Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

Don't forget, Tabata is a 4 minute workout on a single movement working for :20 then resting for :10 (Totaling 8 Rounds) Once you finish the first movement, you'll move on to the second for 4 more minutes and so on.

If you have questions on how to complete this workout, please reach out! We want to help!

032120 – Tic Tac Toe

March 21, 2020
032120 - Tic Tac Toe
Warm-up
WARMUP
5 Push-up to Down Dog
10 Air Squats
:30 Arch Hold
30 Jumping Jacks
10 Air Squats
:30 Hollow Hold
30 Jumping Jacks
10 Air Squats
:30 Plank (Right, Left, Elbow)
30 Jumping Jacks

MOBILITY
:30 Quad Stretch (Each Side)
:30 Pigeon Pose (Each Side)
1:00 Squat Hold
Metcon
Metcon (AMRAP - Reps)
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Metcon
Metcon (AMRAP - Reps)
AMRAP 25 minutes:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

*Continue adding 10 Air Squats each round until time runs out

*If you do not have a jump rope, sub for Jumping Jacks

032020 – Fight Gone Ugly

March 20, 2020
032020 - Fight Gone Ugly
Warm-up
GROUP WARMUP
2-3 Rounds
10 Air Squats
10 Medicine Ball Deadlifts
10 Alternating Box Step-ups
10 Medicine Ball Strict Press
10 Calorie Row

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child's Pose on Box: 1 Minute
Squat Hold: 1 Minute
Metcon
Metcon (AMRAP - Reps)
3 Rounds:
1 Minute Wallballs (25/20)
1 Minute Power Cleans (155/105)
1 Minute Burpee Box Jumps (30"/24")
1 Minute STOH (155/105)
1 Minute Row Calories
1 Minute Rest
Warm-up
met:
AT HOME WARMUP
2-3 Rounds
10 Air Squats
10 Toe Touches
10 Alternating Step Back Lunge to High Knee
10 Arm Circles (Small)
10 Arm Circles (Large)
10 Burpees

MOBILITY
Child's Pose: 1 Minute
Squat Hold: 1 Minute
Metcon
Metcon (AMRAP - Reps)
AT HOME WORKOUT

3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Alternating Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

031920 – Farmers Only

March 19, 2020
031920 - Farmers Only
Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Active Samson
Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)
40 Seconds
Moderate Bike
Active Spidermans
Single Kettlebell Hold (20 Seconds Each Side)
30 Seconds
Faster Bike
Inchworm to Push-up
Single Kettlebell Deadlift (Between Legs)

MOBILITY
Kettlebell Assisted Straddle Stretch: 1 Minute
Wrist Stretch: 1 Minute
Metcon
Metcon (Time)
5 Rounds For Time:
10 Kettlebell Swings (70/53)
200' Single Arm Farmers Carry (70/53)
20/15 Calorie Assault Bike
Warm-up
AT HOME WARMUP
1 Minute
Slow Burpees
Samson Stretch (30 Seconds Each Side)
Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)
40 Seconds
Moderate Burpees
Spiderman Stretch (20 Seconds Each Side)
Single Kettlebell Hold (20 Seconds Each Side)
30 Seconds
Fast Burpees
Inchworm to Push-up
Single Kettlebell Deadlift (Between Legs)

MOBILITY
Straddle Stretch: 1 Minute
Wrist Stretch: 1 Minute
Metcon
Metcon (Time)
AT HOME WORKOUT:
(Any Object Can be Used for the Russian Twists)

5 Rounds For Time:
15 V-Ups
30 Russian Twists
15 Burpees

031820 – Caesar’s Palace

March 18, 2020
031820 - Caesar's Palace
Warm-up
GROUP WARMUP
30 Seconds
Glute Bridges
Single Leg Glute Bridges
Glute Bridge Walkouts
Air Squats
Front Plank
Alternating Bird Dogs
Shoulder Taps
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP - Reps)
AMRAP 8:
20 Back Squats (155/105)
20 Back Squats (185/135)
Max Back Squats (225/155)

Rest 5 Minutes

AMRAP 8:
20 Bench Press (135/95)
20 Bench Press (155/105)
Max Bench Press (185/135)

Rest 5 Minutes

AMRAP 8:
20 Deadlifts (185/135)
20 Deadlifts (225/155)
Max Deadlifts (275/185)
Metcon
Metcon (No Measure)
*OPTIONAL

Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups
Warm-up
AT HOME WARMUP

10 Glute Bridges
20 Alternating Single Leg Glute Bridges
5 Glute Bridge Walkouts
20 Air Squats
1:00 Front Plank
20 Alternating Bird Dogs
20 Shoulder Taps
5 Push-up to Down Dog
Metcon
Metcon (AMRAP - Reps)
AT HOME WORKOUT:
(Need single dumbbell)

4 AMRAP:
50 Air Squats
50 Gobblet Squats
Max Jumping Squats

Rest 2:00

4 AMRAP:
25 Push Ups
25 Hand Release Push Ups
Plank in remaining time

Rest 2:00

4 AMRAP:
50 Dumbbell Stiff Legged Deadlifts
50 Dumbbell Good Mornings
Max Sumo Dumbbell Deadlifts
Metcon
Metcon (No Measure)
*OPTIONAL AT HOME WORKOUT

4 Rounds, Not for time:
50 Crunches
25 V Ups
1:00 Plank (On Elbows)

031720 – Triple Threat

March 17, 2020
031720 - Triple Threat
Warm-up
GROUP WARMUP
30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up

MOBILITY
Pigeon Pose: 1 Minute Each Side
Quad Stretch: 30 Seconds Each Side
Metcon
Metcon (Time)
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*
Metcon
Metcon (Time)
*OPTIONAL*

For Time:
100 Double Unders
50' Handstand Walk
75 Double Unders
50' Handstand Walk
50 Double Unders
50' Handstand Walk
25 Double Unders
50' Handstand Walk

*10 Minute Time Cap
Warm-up
AT HOME WARMUP
30 Jumping Jacks
:30 Spiderman (Each Leg)
5 Burpees
30 Jumping Jacks
:30 Samson Stretch (Each Leg)
5 Burpees
30 Jumping Jacks
5 Inchworm to Push-up
5 Burpees

MOBILITY
Pigeon Pose: 1 Minute Each Side
Quad Stretch: 30 Seconds Each Side
Metcon
Metcon (Time)
AT HOME WORKOUT
(No equipment needed)
1 Mile Run
100 Burpees
1 Mile Run
Metcon
Metcon (Time)
AT HOME *OPTIONAL*

100 Double Unders
50 Shoulder Taps
75 Double Unders
50 Shoulder Taps
50 Double Unders
50 Shoulder Taps
25 Double Unders
50 Shoulder Taps

*Shoulder Taps - opposite hand to opposite shoulder - Performed in a tall plank
*If you don't have a rope, do equal number jumping jacks

031620 – Spice Girl

March 16, 2020
031620 - Spice Girl
Warm-up
GROUP WARMUP
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
Down Dog
PVC Pass Throughs
PVC Overhead Squats
Up Dog
PVC Pass Throughs
PVC Overhead Squats
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

MOBILITY
Pec Stretch on Wall
Strength
Seated Dumbbell Press (10 Minutes to Complete 5 Sets)
5 Sets of 10 Reps AHAP
Metcon
Metcon (Time)
For Time:
20 Power Snatches (95/65)
15 Ring Dips
20 Overhead Squats (95/65)
15 Ring Dips
20 Squat Snatches (95/65)
15 Ring Dips
Warm-up
AT HOME WARMUP
Grab a Broom or Mop!
30 Seconds Each
Pass Throughs
Overhead Squats
Down Dog
Pass Throughs
Overhead Squats
Up Dog
Pass Throughs
Overhead Squats
Push-up to Down Dog

BROOM/MOP WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall
Strength
Metcon (5 Rounds for time)
AT HOME STRENGTH

5 x ME Handstand Hold on Wall

Scaleing options:
Pike Handstand Hold
Tall Plank Hold
Metcon
Metcon (Time)
AT HOME , NO EQUIPMENT, OPTION:
30 Air Squats
15 Push Ups
30 Air Squats
15 Push Ups
30 Air Squats
15 Push Ups

AT HOME WEIGHTED OPTION:
(You will need a chair, bench, couch etc and a single dumbbell)
30 Alternating Dumbbell Snatches
15 Dips
30 Dumbbell Gobblet Squats
15 Dips
30 Alternating Dumbbell Snatches
15 Dips

031520 – Double Dutch

March 15, 2020
031520 - Double Dutch
Metcon
Metcon (Time)
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24"/20")
40 Double Unders

gooDTime

March 14, 2020
gooDTime
Metcon (Time)
5 Rounds:
15 Cal Bike
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX: 155/105#

031320 – Power Wash

March 13, 2020
031320 - Power Wash
Warm-up
GROUP WARMUP
Partner Warmup
Buddy 1: 1 Minute Row
Buddy 2: 1 Minute Squats to Medicine Ball
Buddy 1: 45 Seconds Row
Buddy 2: 45 Seconds Medicine Ball Squats
Buddy 1: 30 Seconds Row
Buddy 2: 30 Seconds Wall Balls

DUMBBELL WARMUP
20 Seconds:
Single Arm Dumbbell Overhead Hold
Inchworm to Push-ups
Single Arm Dumbbell Strict Press
Inchworm to Push-ups
Single Arm Dumbbell Push Press

MOBILITY
Dumbbell Squat Hold: 1 Minute
Child's Pose on Medicine Ball: 1 Minute
Metcon
Metcon (2 Rounds for time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

031220 – Vertigo

March 12, 2020
031220 - Vertigo
Warm-up
met:
GROUP WARMUP
Shuttle Runs
Quad Stretch
Knee to Chest
Knuckle Drag
Shuttle Runs
Side Lunges
Cradle Stretch
Straight Leg Kicks
Shuttle Runs
Walking Spidermans
Walking Samson
Inchworms
Shuttle Runs
Front Plank
Side Plank
Side Plank
Shuttle Runs
Push-ups
Sit-ups
Air Squats
Shuttle Runs
High Knees
Butt Kickers
Skip For Height

MOBILITY
Couch Stretch
Straddle Stretch with Kettlebell
Metcon
Metcon (AMRAP - Reps)
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
...
Continue to Add (10) Reps Until Time

031120 – Bergeron Beep Test

March 11, 2020
031120 - Bergeron Beep Test
Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Glute Bridges
Air Squats
Moutain Climbers
Single Leg Glute Bridges
Air Squats
Frog Hops
Glute Bridge Walkouts
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch: 45 Seconds Each
Pigeon Pose + Wrist Stretch: 45 Seconds Each
Metcon
Metcon (AMRAP - Rounds)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add 1 Rep to Each Movement Every Round Until Failure

1:00 - (7) 21 Reps
2:00 - (7) 42 Reps
3:00 - (7) 63 Reps
4:00 - (7) 84 Reps
5:00 - (7) 105 Reps
6:00 - (7) 126 Reps
7:00 - (7) 147 Reps
8:00 - (7) 168 Reps
9:00 - (7) 189 Reps
10:00 - (7) 210 Reps
11:00 - (8) 234 Reps
12:00 - (9) 261 Reps
13:00 - (10) 291 Reps
14:00 - (11) 324 Reps
15:00 - (12) 360 Reps
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50' Quadruped Crawl

Rest 2 Minutes Between Sets

031020 – 6 Flags

March 10, 2020
031020 - 6 Flags
Warm-up
COACH LED WARMUP

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Thoracic Opener: 2 Minutes
Metcon
Metcon (Weight)
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power TNG Power Snatches

*Build in Power Snatch Weight

030920 – Overkill

March 9, 2020
030920 - Overkill
Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Box Step-ups
Front Plank
Active Spidermans
Lateral Box Step-ups
Hollow Hold Video
Push-up to Down Dog
Box Step-ups
Arch Hold
Air Squats
Lateral Box Step-ups
Sit-ups

DUMBBELL WARMUP
20 Seconds Each:
Goblet Squat
Single Arm Dumbbell Strict Press
Goblet Squat
Single Arm Dumbbell Strict Press
Goblet Squat

MOBILITY
Dumbbell Ankle Stretch on Box

Child's Pose on Box: 45 Seconds
Video
Metcon
Metcon (Time)
21-15-9:
Double Dumbbell Power Cleans (50's/35's)
Box Jump Overs (24"/20")
Double Dumbbell Front Squats (50's/35's)
Toes to Bar

25:00 Time Cap

030820 – Clorox

March 8, 2020
030820 - Clorox
Metcon
Metcon (Time)
3 Rounds:
40/30 Calorie Bike
30 Goblet Reverse Lunges (53/35)
20 Power Cleans (95/65)

030720 – PowerPoint

March 7, 2020
030720 - PowerPoint
Metcon
Metcon (Time)
Teams of 3
For Time:
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row