Author Archives: admin

Mobility
Dynamic

WOD
3 Rounds
400m Run
10 Pull Ups
15 Push Ups
10 Burpee Jump Touch

Burpee Challenge Week continues. Drop and give me 10!

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
4 Rounds
30 Sit Ups
15 Dips
100m Run

Don’t forget the Burpee Challenge. You really can do them anywhere.

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
20 Burpees
then
3 Rounds
30 Double Unders
20 KB Swings
then
20 Burpees

Keep in mind that this week is Burpee Challenge week. You can do them anywhere!

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
400m Run
30 Wall Ball
20 Box Jumps
10 Sit Ups

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Staggered Start
500m Row
21-15-9
Pull ups
Wall Ball
KB Swings

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
4 Rounds
21-15-9
Deadlifts
Dips
Run 400m between each secion.

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Sumo Deadlift
5 reps – weight light enough to move fast
every minute on the minute for 7 mins

then

7 min AMRAP
10 Thrusters
20 Double Unders

Cash Out
Coaches Choice

Post your score to comments.

Mobility
Dynamic

WOD
5 Rounds
10 Pull Ups
15 Push Ups
20 Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
15 Box Jumps
12 Burpees
9 Toes to Bar

Cash Out
Stretch and roll out.

Mobility
Dynamic

WOD
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Cash Out
Stretch and roll out.