Tuesday June 8, 2021

DSC_6657
Elly

Warmup
2 Rounds
1:00 Marching
10 Inchworms
:30 Handstand Hold/:30 plank hold

WOD
3 Rounds of

20 Hand Release Pushups/ 30ft handstand walk
30 Alt. Box step ups/ 30 alt. DB Hang Snatches 50lbs/35lbs
-Rest 3:00 mins-
3 Rounds of
20 Hand Release Pushups
30 Alt. Box step ups

BONUS STRETCHING
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
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Monday June 7, 2021

DSC_8915
Ken

Warmup
50ft walk on toes, forward
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge with arms locked out overhead
50ft lunge with torso twists towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl, forward
50ft bear crawl, backwards
then…
1 Round
10 Alt. Worlds Greatest stretch
20 Glute Bridges

WOD
2 Sets
45-30-18
Air Squats/ Backpack/Vest Squats
*300m Run after each set of air squats
*Rest 3:00 minutes b/t sets
or….
2 Sets
21-15-9
Double DB Front Squats 50lbs/35lbs
*300m Run after each set of DB Front Squats
*Rest 3:00 minutes b/t sets

ACCESSORY WORK
3 Sets
20 Supermans
10 Deadbugs
:30 Side Plank (each side)

BONUS STRETCHING
1:30 Pigeon Pose (each side)
1:30 Couch Stretch (right/left)
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Saturday June 5, 2021

DSC_6373
Professor Jon

Warmup
2 Rounds
1:00 High Knees
:30 Handstand Hold or Plank Hold
10 Upward Dog to Downward Dog Transitions

WOD

AMRAP in 10:00 Minutes
50 Plate Hops/Line Hops/50 Double Unders
10 Hand Release Pushups/ 10 Strict Handstand Pushups


ACCESSORY WORK

3 Rounds
10-15 Single Arm Bent Over Rows (right/left)
15 Single Leg Calf Raises (right/left)
:45 Side Plank Holds (right/left)
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Friday June 4, 2021

DSC_0519
Cameron

Warmup
2 Rounds
1:00 Air Squats
1:00 Alt. Leg VUPS

OPTIONAL WOD
 1.
For Time:
45-30-15: Jumping Air Squats
90-60-30: Situps

OPTIONAL WOD 2.
For Time:
45-30-15
Backpack Squats
Backpack Situps

OPTIONAL WOD 3.
For Time:
45-30-15: Double DB Thrusters (50lbs/35lbs)
90-60-30: Situps

ACCESSORY WORK
3 Rounds
10 Upright Rows (right/left)
10 Lateral Box Steps ups (right/left)
20 Supermans

BONUS STRETCHING
3 Rounds
10 T-Spine Open Books (right/left)
10 Alt. Scorpion Stretches
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Wednesday June 2, 2021

DSC_2016
Cindy

Warmup
5:00 Clock
36 Jumping Jacks
4 Pushups to Downward Dog
12 Jumping Air Squats

WOD

2 Sets:
30-20-10
Cossack Squats (total)/ Backpack Thrusters/DB Snatches
Burpees/ Burpees over Backpack/Burpees over the DB
*Rest 3:00 Mins b/t sets*

ACCESSORY WORK
Tabata (:20 on/:10 off)
Situps

BONUS STRETCHING
2:00 Pancake Stretch
2:00 Frog Stretch
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Tuesday June 1, 2021

DSC_9279
Jim & Stacey

Warmup
3 Rounds
12 Big Arm Circles (forward/backwards)
8 Worlds Greatest Stretch (total)
6 Inchworms

WOD
2 Sets: AMRAP in 7:00 Minutes
10-20-30-40…
Reverse Lunges/Single DB Reverse Lunges (50lbs/35lbs)
5-10-15-20….
Chair Dips/ Single DB Shoulder to Overhead (50lbs/35lbs)*Split between arms*
*Rest 3:00 Minutes between sets*


ACCESSORY WORK

Rounds
20 Hip Bridges (weighted if you can)
10-15 Bulgarian Split Squats (right/left)
10 Birddogs (right/left)

BONUS STRETCHING
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)
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Monday May 31, 2021

murph3

Warmup
5:00 Minute Clock
100m Jog or :30 High Knees
5 Pushups to Downward Dog
10 Air Squats

WOD

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

ACCESSORY WORK
3 Sets
10 Cat Cow Exercises
20 Deadbugs (controlled)
15 Single Leg Hip Bridges (right/left)

BONUS STRETCHING
1:00 Calf/Achillies Stretching
1:30 Couch Stretch (right/left)
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