Warm Up
Countdown
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

5×5 Kettlebell Dead Lift
3×10 Shoulder Taps

WOD – Fran
21 – 15 – 9
Thrusters 65/45
Pull Ups B/NB

Cohort C
Warm Up
Countdown
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

5x 40 sec Dead Hangs (Fence, branch, Pull Up Bar, Door Jam Etc)
3×10 Shoulder Taps

WOD-All Groups are doing 5 Rounds: Log Time

Synchronous In Class

Warm Up
21-15-9
Burpees
Sit Ups
Push Ups
Pull Ups

5×5 Bench Press
1600m Run

WOD
100 Jump Rope
10-1
Sumo Dead Lift High Pulls
Wall Balls
100 Jump Rope

Asynchronous At Home

Warm Up
4 rounds
400m
run them fast
2:00minute break between

5×10 Burpees 1 Minute Rest between sets
3×20 Sit Ups

WOD –
5 Rounds
5 Push Ups
5 Burpees
Jumping Jacks for 1 minute

Asynchronous Work
All cohorts are required to complete

Synchronous In Class

Warm Up
400m Run
10 Minutes of Static Stretching
400m Run

5×5 Push Press
3×10 Kettle Bell Snatch

WOD – 12 Minute AMRAP
10 Russian Swings
10 Box Jumps
10 Tricep Dips

Asynchronous At Home

Warm Up
400m Run
10 Minutes of Static Stretching
400m Run

3×20 Push Ups
3×20 Sit ups

WOD – Thunder Struck
Play the Song by AC/DC Thunderstruck
Do Jumping Jacks the entire song.
When you hear the word Thunder or Thunderstruck do a burpee
then resume jumping Jacks

Synchronous Workout
With Equipment

Warm Up
4 Rounds
20 Sit Ups
10 Burpees
10 Pull Ups
15 Kettle Bell Push Press

5×5 Bench Press
3×10 Ball Cleans

WOD
21-15-9
Back Squat
Thrusters
Sit Ups

Asynchronous Workout
Without Equipment

Warm Up
Darebee Fitness Test

WOD
Follow the Song. When sally is down you drop to the bottom of your squat. When sally is up you go up in your squat.

Cohort C
45 Minute Walk

Synchronous Workout
With Equipment

Warm Up
4 rounds
400m Run
10 Pulls
10 Strict Press
20 Russian Swings
20 Sit Ups

WOD
Countdown 10-1
Russian Swings
Thrusters

Asynchronous Workout
No Equipment

Warm Up
1600m Run

WOD
Countdown 15-1
Burpees
Sit ups

COHORT C
45 Minute Walk

SYNCRONOUS

Warm Up
5 Rounds
10 Bench Press
10 Push Ups
20 Sit Ups

WOD
25 Rounds
5 Push Ups
10 Sit Ups
15 Air Squats

________________________________________________________________________________________________________________
ASYNCRONOS
WOD

GROUP C
45 Minute Walk/Run

GROUPS ABC (ALL)

SYNCRONOUS

Warm Up
3 Rounds
400m Run
20 SitUps
20 Kettlebell Push Press
10 Pull Ups

Push Press 5×5
Bench Press 3×10

WOD
3 Rounds
21 Kettle Bell Swings
21 Sit Ups
21 Push Ups
100 Jump Rope
___________________________________________________________________________________________________
ASYNCRONOUS

Warm Up
1600m Run/Walk for time

WOD–

GROUP C
45 Minute Walk (Log Distance)