Warm Up
Move for 15 Minutes no rest
Log What you did .
example : run, swim, bike
Distance?

WOD- The Booty Blaster
15 min AMRAP
20 Broad Jumps
20 Glute Bridges
20 Air Squats
20 Lunges (10 ea)

Warm up
50 Jumping Jacks

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

Warm Up

WOD
Burpee EMOM
Every Minute on the Minute
Minute 1 do 1 Burpee
Minute 2 do 2 Burpees
Minute 3 do 3 Burpees
Minute 4 do 4 Burpees
Continue until you cannot complete
the burpees within the minute
Log your last complete Round

Warm Up
25 High Knees
25 Butt Kickers
10 Standing Broad Jumps
25 Push Ups
25 Sit Ups

WOD- The Pandemic
For Time
1 to 10 Reps
Use the Following Multipliers
1 Burpee
2 Mountain Climbers
3 Sit Ups

Warm Up

WOD
3 Rounds
400m
21 Burpees

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