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

Warm Up

 Isometric exercises involve turning on or contracting your muscle without actually changing the position of the joint that the muscle typically moves. During an isometric exercise, tension is created in the muscle’s tendon that is activated, but the muscle itself does not shorten or lengthen.
It can: Improve joint Stability
Lower Blood Pressure
Vary Your Workouts
Decrease Joint Pain

WOD

Warm Up

WOD
45 Minute Run
For Distance