Warm Up
1200m Run

WOD-
75 KettleBell Burpees
To Power Cleans
To Push Press

Hypertrophy pairing
8 Rounds or 4 Minutes
20 Sec of kettlebell bench
10 Seconds Rest with Bells in locked out position

IN CLASS
Warm Up
5 Rounds
10 Pull ups
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 AMRAP
10 KB Pull overs
10 Goblet Squats
20 KB Skull Crushers
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken

AT HOME
Warm Up
5 Rounds
10 Tricep Dips
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 Minute AMRAP
10 Wide Grip Push Ups
10 Weighted Squats (hold something)
20 Weighted Skull Crushers (use a book, a rock, a water jug)
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken
Log What you used for weight

IN CLASS
Warm Up
1200m Run

WOD
40 Lunges KB in each Hand
20 Goblet Squats
30 Lunges
15 Goblet Squats
20 Lunges
10 Goblet Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Plate across Hips)
100 Hammer Curls (Choose a Weight you can do at least 30 Unbroken)

AT HOME
Warm Up
1600m Run

WOD
40 Lunges
20 Squats
30 Lunges
15 Squats
20 Lunges
10 Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Place something heavy over your hips)
100 Tricep Dips

Find Your Inner Hippie
Take This Serious For Solid Rewards
I promise if you follow this you will Amazing!

IN CLASS
Warm Up
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
400m Run

WOD-
10 Minute EMOM
5 Kettle Bell Dead Lift
5 KettleBell Hang Power Clean
5 Shoulder to Overhead

150 Bent over Row 75 Each Arm (Switch as needed)
Isometric Hold with Oppo Arm

AT HOME
Warm Up
Warm Up
3 Rounds
5 Tricep Dips
10 Push Ups
15 Air Squats
20 Sit Ups
400m Run

WOD-
10 Minute EMOM
5 Push Ups
5 Burpees
5 Sit Ups

75 Squats
75 Sit Ups

In Class

Warm Up
1600m

5×5 Close Grip Bench
3×20 Pull Ups

WOD –
20 Min
5 Pull Ups
10 Push Ups
15 Air Squats

At Home

Warm Up
1600m

5×5 Close Grip Push Ups
3×20 Tricep Dips

WOD –
20 Min
5Tricep Dips
10 Push Ups
15 Air Squats

45 Minute Weighted Walk
What did you walk with and how far did you walk

In Class

Warm Up
5 Rounds
400m
10 Knees To Elbows
10 Dead Lift
10 Upright Rows
20 Sit Ups

5×5 Standing Military Press
3×20 American Swings

WOD –
5 Rounds
400m
15 Overhead Squats 65/45

At Home

Warm Up
5 Rounds
400m
10 Weighted Squats
10 Burpees
10 Push Ups
20 Sit Ups

100 Step Ups (find a curb, stair, or chair)

WOD
5 Rounds
400m
15 Weighted Squats