Warm-up

We will begin the week with a 15 minute AMRAP (“As Many Reps As Possible”) containing pull-ups, burpees, and wall ball squat cleans. These movements will really spike your heart rate, so your challenge will be managing that while pushing to complete as many rounds and repetitions as you can. Try to set a reasonable pace from the beginning, and keep your breaks short. You can do it!

If you are an experienced athlete and feel capable, please perform the following WOD:

15 minute AMRAP:

5 pull-ups

5 burpees

10 wall ball squat cleans (20lb, 14lb)

5 burpees

Warm-up

In today’s workout, you will perform a descending ladder of calories on the air bike and deadlifts. You will begin by performing 20 air bike calories and 20 deadlifts. Then you will perform 16 air bike calories and 16 deadlifts, followed by 12 air bike calories and 12 deadlifts, 8 air bike calories and 8 deadlifts, and finally 4 air bike calories and 4 deadlifts. I enjoy this type of rep scheme because every round gets easier!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

20-16-12-8-4:

Air bike calories

Deadlifts (135lb, 95lb)

Warm-up

Today’s WOD (“Workout of the Day”) consists of 10 rounds of a 200 meter row, 15 kettlebell swings, and 10 kettlebell box step-ups. Your goal is to complete the workout as quickly as possible while maintaining good form throughout. You can do it!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

10 rounds for time:

200 meter row

15 American kettlebell swings (53lb, 35lb)

10 kettlebell box step-ups (53lb, 35lb), (24in., 20in.)

Warm-up

For today’s WOD you will complete 30 box jumps, 10 handstand push-ups, 30 double unders, and 30 abmat sit-ups. Then you will complete 20 box jumps, 10 handstand push-ups, 30 double unders, and 20 abmat sit-ups. You will then end the workout with 10 box jumps, 10 handstand push-ups, 30 double unders, and 10 abmat sit-ups. Though your goal is to complete the workout as quickly as possible, please be careful when performing the box jumps. No workout is worth getting injured for!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

30 box jumps (24in., 20in.)

10 handstand push-ups

30 double unders

30 abmat sit-ups

20 box jumps

10 handstand push-ups

30 double unders

20 abmat sit-ups

10 box jumps

10 handstand push-ups

30 double unders

10 abmat sit-ups

Warm-up

We will end the week with a tabata-style workout consisting of rowing, lunges, bear crawl, toes-to-bar, and air bike. For 8 rounds of 20 seconds of work and 10 seconds of rest you will complete an exercise at maximum effort then move on to the next exercise. Work hard, and finish this week strong!