In Class

Warm Up
30-20-10
Push Ups
Sit Ups
Russian Swings
Shoulder Taps

5×5 SDLHP
3×20 Bent over Rows

WOD –
10-9-8-7-6-5-4-3-2-1
Bench Press
KB Snatch ea Arm
Tricep Dips
Incline Push Ups

At Home

Warm Up
30-20-10
Push Ups
Sit Ups
Shoulder Taps

3×30 Sec Plank

WOD –
10-9-8-7-6-5-4-3-2-1
Push Ups
Sit ups
Tricep Dips
Incline Push Ups

1 Hour Walk or Jog for Distance
Log Exact Time And Distance

What is Cinco De Mayo?
Cinco de Mayo is an annual celebration held on May 5. The date is observed to commemorate the Mexican Army’s victory over the French Empire at the Battle of Puebla, on May 5, 1862, under the leadership of General Ignacio Zaragoza.

In Class

Warm Up
21-15-9
Push Ups
Pull Ups
Tricep Dips
Sit Ups

5×5 DeadLift
3×20 alternating KB Snatch

WOD
7 Rounds For Time
400m Run
30 Back Squats 95/65

At Home

Warm Up
21-15-9
Push Ups
Jumping Jacks
Tricep Dips
Sit Ups

5×15 Air Squats
75 side to side Jumps

WOD
7 Rounds For Time
400m Run
30 Weighted squats

Warm Up
10 Minute EMOM
15 Overhead Squats 45/35

5×5 Heavy Kettlebell DeadLift
3×20 Russian Swings

WOD
6 Rounds
7 Dead Lifts
400m Run
15 Pull Ups
Rest 1 Minute

Cohort C
Warm Up
10 Minute EMOM
15 Overhead Squats (hold a towel 6-8″overhead

5×10 Split Jumps
60 Push Ups

WOD
Weighted Walk 45 Min
Log what you carried
Log your distance

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