WARMUP: PARALLETE SIDE TO SIDE, FRONT TO BACK 40
WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
MED-BALL CLEAN AND JERK
PLATE SITUP GET UPS M 35 / W 15
AIR SQUAT
WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
C&J M 115, 95, 75 / W 77, 55, 33
PLATE SITUP GET UP M 45 / W 25
AIR SQUAT
COOL DOWN: 800 METER RUN
WARMUP: 25 JUMPING JACKS / 25 FRONT JUMPING JACKS
WOD (WORKOUT OF THE DAY): ON-RAMP 7 ROUNDS FOR TIME 35 MIN. CAP
“IRASEMA”
800 METER RUN
5 MOD BURPEES (2 PULLUPS AFTER EVERY BURPEE OR 4 JUMPING PULLUPS)
10 OHS (OVERHEAD SQUATS)
20 DOUBLE UNDERS / 60 JUMP ROPES / 60 JUMPING JACKS
WOD (WORKOUT OF THE DAY): LEVEL 1 7 ROUNDS FOR TIME 35 MIN.CAP
“ALVAREZ”
1200 METER RUN
5 BURPEES (2 PULLUPS AFTER EVERY BURPEE OR 4 JUMPING PULLUPS)
10 OHS (OVERHEAD SQUATS)
20 DOUBLE UNDERS / 60 JUMP ROPES / 60 JUMPING JACKS
COOL DOWN: RELAX
WARMUP: 5 MIN. JUMP ROPE
WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME 30. MIN CAP WORK WITH A PARTNER
5 SUMO DEAD LIFTS & HIGH PULLS 1/4, 1/2, 3/4, 1 BODY WEIGHT (1 SDL + 1 SDHP= 1 REP YOU NEED TO DO 5 REPS A TOTAL OF 5 SDL & 5 SDHP
10 KB FIGURE 8′S (EACH SIDE) M 53, 44, 35 / W 35, 26, 18
5 BOX JUMPS M 24, 20″ / W 20, 16″
10 PLATE SITUP GET UPS M 45, 35, 25 / W 25, 15, 10
5 HALF MOONS (SAME WEIGHT AS PLATE SITUP GET UP) (EACH SIDE)
COOL DOWN: 400 METER RUN 30 SECOND BREAK 250 METER RUN 20 SEC BREAK 200 METER RUN 10 SEC BREAK 100 METER RUN
WARMUP: 400 M RUN
WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME 25 MIN. CAP
4 MINUTES:
100 M RUN
10 BURPEES (MOD FOR ON-RAMP)
10 PARALLETTE PUSHUPS (MOD FOR ON-RAMP)
WALL BALL SHOTS M 20/ W 10 AS MANY AS POSSIBLE UNTIL THE 4 MINUTES ARE UP
TAKE A 1 MIN. BREAK THEN START NEXT ROUND. ADD WALL BALL TOTALS FROM EACH FROM FOR THE FINAL SCORE.
COOL DOWN: 3X 100 METER SPRINTS
WARMUP: 5 MIN. JUMP ROPE
WOD (WORKOUT OF THE DAY): ON RAMP 4 ROUNDS FOR TIME 25 MIN CAP
200 METER MED BALL RUN
30 AIR SQUATS
20 WEIGHTED SIT UPS M 25 / W 10
10 PULL UPS
WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS FOR TIME 25 MIN CAP
200 METER MED BALL RUN
30 AIR SQUATS
20 WEIGHTED SIT UPS M 35 / W 15
10 PULL UPS
COOL DOWN: STRETCH
TAKE THIS DAY TO RECOVER AND RELAX. I’LL SEE YOU ALL TOMORROW TAKE CARE.
WARMUP: 1200 METER RUN
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN CAP.
5 1/2-1 BODYWEIGHT DEADLIFTS
15 BURPEE PULL UPS
50 METER RUN
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN CAP.
5 1.5 BODYWEIGHT DEADLIFTS
15 BURPEE PULL UPS
50 METER RUN
COOL DOWN: 10 TGU (TURKISH GET UPS) EACH SIDE
WARMUP: 2 MIN. JUMP ROPE / PVC JOINT MOBILITY
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN. CAP
400 METER RUN
40 FLOOR WIPERS M 65, 55, 45, 35 / W 35, 25, 15
10 MHSPU
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN. CAP
400 METER RUN
40 FLOOR WIPERS M 135, 115, 95, 75 / W 65, 55, 45, 35
10 HSPU / 15 MHSPU
COOL DOWN: 100 OR 150 WEIGHTED PARTNER SITUPS
WARMUP: 5X 20 SEC. WALL SPRINTS
WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS 25 MIN CAP
5 KB SNATCHES
20 OHS (OVERHEAD SQUATS)
20 WEIGHTED SQUAT JUMPS
25 WEIGHTED JUMPING LUNGES
WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS 25 MIN CAP
1 SNATCH WITH 5 OHS 5X
20 WEIGHTED SQUAT JUMPS
25 WEIGHTED JUMPING LUNGES
COOL DOWN: 800 METER RUN
WARMUP: 3 MIN. JUMP ROPE OR DOUBLE UNDERS SKILL WORK / 40 AIR SQUATS
WOD (WORKOUT OF THE DAY): ON-RAMP 35 MIN. CAP
800 METER RUN
36 KB SWINGS M 35, 26 / W 18, 13
18 PULLUPS / 36 JUMPING
400 METER RUN
24 KB SWINGS
12 PULL UPS / 24 JUMPING
200 METER RUN
12 KB SWINGS
6 PULLUPS / 12 JUMPING
WOD (WORKOUT OF THE DAY): LEVEL 1 35 MIN. CAP
1200 METER RUN
63 KB SWINGS M 53, 44 / W 35, 26
36 PULL UPS
800 METER RUN
42 KB SWINGS
24 PULL UPS
400 METER RUN
21 KB SWINGS
12 PULL UPS
COOL DOWN: REST
