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

Warm Up
Pick A Link and Perform it.
Paste it into your Log

WOD
EMOM for as long as Possible
Every Minute on the Minute
Add 1 Rep to each every minute
Minute 1
1 Push Up
1 Sit Up
Minute 2
2 Push Ups
2 Sit Ups
Minute 3
3 Push Ups
3 Sit Ups
Until Failure within a minute
Post Minute Failed

Warm Up
Run 2 Miles

WOD
4 Rounds
1 Minute Stations
Alternating Lunges
Glute Bridges
Tricep Dips
V Ups
Rest
No rest between stations
There is a 1 minute rest station

Warm Up

WOD

Warm Up

WOD
30 minute run for distance

Warm Up

WOD
25 Push Ups
25 Single Leg Bridges (each Leg)
25 Plank leg lifts (each leg)
25 step ups (each Leg)
25 Plank with shoulder taps
100 Jumping Jacks