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)

Choose With or without Equipment

No Equipment -(Sync)
Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Air Squats
20 Push Ups

WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Up
18 Push Ups – 3 Sit Ups
continue to Routine through
1 Push Up – 20 Sit Ups


Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Push Press
20 Air Squats

WITH EQUIPMENT – (Async)
WOD – Loaded Black Jack (45/95)
20 Push Press – 1 Sit Up
19 Push Press – 2 Sit Up
18 Push Press – 3 Sit Up
continue to Routine through
1 Push Press – 20 Sit Ups

COHORT C –
45 min Weighted Walk (10lb+ in a backpack)

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

WOD
5 Rounds For Time
20 Air Squats
20 Push Ups
20 Walking Lunges
400m Run (500 Steps)

Synchronous
Roll
Class Discussion
Question and Answer
45 Minute Walk
Log Laps

Asynchronous
Roll
45 Minute Walk
Log Time and distance

COHORT C
45 Minute Weighted Walk (10lb+ in a backpack)

Warm Up
Find a Warm Up Video on Youtube
Post Link on Your Log then Perform it

WOD
10 Rounds
15 Push Push Ups
15 Air Squats
15 Mountain Climbers
15 Jumping Jacks

Warm Up

WOD
9 Rounds
15 Broad Jumps
20 Single Leg Glute Bridges (10ea)
15 Air Squats
20 Lunges (10 Ea)

Warm Up

WOD
15 Minute AMRAP
15 Broad jumps
15 Glute Bridges
15 Air Squats
15 15 Sit Ups

Warm Up

WOD
Walk for 35 Minutes
Carry a 10 lb object for the entire time
It can be carried in any manner besides a back pack
do not put it down for the entire duration.
Log the Object and the distance

Warm Up

WOD
30 Rounds For Time
1 Burpee
1 Push Up
1 Sit Ups
1Jumping Jack
1 Hand Stand attempt