Warm Up

WOD
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Sit Ups
Jumping Jacks
Push Ups

Warm Up
3 Rounds
200m Run (250 Steps
25 High Knees
25 Butt Kickers
10 Push Ups

WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Ups
18 Push Ups – 3 Sit Ups
17 Push Ups – 4 Sit Ups
you are complete at
01 Push Ups – 20 Sit Ups
Log Your Time

Warm Up
3 Rounds
10 Push Ups
10 Sit Ups
10 Air Squats
10 Back Extensions
10 Jumping Jacks


WOD
5 Rounds
20 Push Us
20 Air Squats
20 Lunges Alternating Legs (10 ea)
400m Run (500 Steps)
Log Your Time
easiest way to do a 400m run is to count 250 steps out then come back to where you started to do your exercises. Remember where your mark was for next time as we will be doing this often.

Warm Up
30-45min Run Walk

WOD–Death By Burpees
5 Minutes Max Reps
see bodyweight demo
for burpee standards
Post your Reps

Warm Up

WOD- Chelsea
15 Rounds
For Time
5 Push Ups
10 Sit Ups
15 Air Squats

Active Rest Day
Movement Required
Please Log The movement

Log Your time or rep plan

Warm Up
Make Up a Dynamic Warm Up with
atleast 5 Movements
Log Movements and Reps
Perform
Log Time

WOD
35 Minute AMRAP
Choose 5 Movements with
10 Reps Each
Log
Perform
Log Rounds Completed

Warm Up
Look up a Yoga Video
Log The Link
Perform
Log Time

WOD
10-9-8-7-6-5-4-3-2-1
Choose 3 Movements
Log The Workout
Perform It
Log Results

Warm Up
35 Minutes of movement.
Log Reps/Distance

WOD – Create Your Own
Log It
Perform it
Log Results

Warm Up
Choose a Link
Post a Link
Perform the Link
Log Time

WOD –
15 Min AMRAP
Choose 5 Movements
and there reps
Perform the AMRAP
Log it and the Results