Warm Up
50 Jumping Jacks

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Push Ups
Sit Ups
are your times getting better? yes or no

Warm Up

WOD
EMOM
Burpee Progression
Minute 1 Do 1
Minute 2 Do 2
Minute 3 Do 3
Go until Failure

Warm Up
Dynamic
25 ButtKickers
25 High Knees
15 Standing Broad Jumps
25 Push Ups
25 Sit Ups

WOD – The Pandemic
1-10 Reps
Use the following Multipliers for the exercises
1 Burpee
2 Mountain Climbers
3 Sit Ups
ex on Round 7
7 Burpees
14 Mountain Climbers
21 Sit ups

Warm Up

WOD
3 Rounds
400m Run
21 Burpees
10 Sit Ups

Warm Up
15 Minutes of Flexibility
training on your own.
You Choose

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Sit Ups
Burpees

Warm Up
3 Rounds
200m Run
25 High Knees
25 Butt Kickers
20 Push Ups

WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Ups
18 Push Ups – 3 Sit Ups
……continue pattern until
1 Push Up – 20 Sit Ups

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

WOD
5 Rounds
20 Air Squats
20 Push Ups
20 Walking Lunge (every step=1)
400m Run

Warm Up
Darebee Test
Log Your Level

WOD – Chelsea
Level 1 – 15 Rounds
Level 2 – 20 Rounds
Level 3 – 25 Rounds
For Time
5 Push Ups
10 Sit Ups
15 Air Squats

Warm Up
Choose a Warm Up
Off of YouTube and Perform it
Copy and Paste Link

WOD – Death By Push Ups and Sit Ups
Minute 1
1 Push
1 Sit Up
Minute 2
2 Push Up
2 Sit Ups
Minute 3
3 Push Ups
3 Sit Ups
Continue this until Failure
Post Time from Failure

Warm Up
2 Miles
Run/Jog/Walk
Log Time

WOD
4 Rounds
1 Min Alternating Lunges
1 Min Glute Bridges
1 Min Tricep Dips
1 Min V Ups
1 MinRest