Warm Up
Move for 15 Minutes
Log what you did

WOD- The Kammie
15 Minute AMRAP
20 Broad Jumps
20 Glutebridges
20 Air Squats
20 Lunges (10ea)

Warm Up
50 Jumping Jacks

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Push Ups
Sit Ups

Warm Up

WOD
EMOM
Burpee Progression
Minute 1 Do 1 Burpee
Minute 2 Do 2 Burpee
Until you fail
Log Minute you failed on

Warm Up

WOD
3 Rounds
400m Run
21 Burpees

Warm Up
15 Minutes
Flexibility Training
7 Min

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Sit ups
Burpees

Warm Up
3 Rounds
200m run (250steps)
25 High Knees
25 Butt Kickers
10 Push Ups

WOD – Black Jack
20 Push Ups, 1 Sit Ups
19 Push Ups, 2 Sit Ups
18 Push Ups, 3 Sit Ups
………continue this pattern until
2 Push Ups , 19 Sit Ups
1 Push Ups, 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 Lunges
400m Run (500 Steps)

Warm Up
Run Walk for 7 min
Log Distance or Steps

WOD
Death by Burpees
5 Minute
Max Reps
Burpees
Log Reps

Warm Up
Darebee Fitness Test

WOD- Chelsea
21 Minutes
5 Push Ups
10 Sit Ups
15 Air Squats