June 30th WOD

2 rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

Core 2 Rounds

50 Sit Ups

40 Mtn Climbers

30 Supermans

20 Sit ups

10 Supermans

AS MANY ROUNDS AS POSSIBLE 20 mins

5 Tire Flips

20 Shoulder Press

20 Kettle Bell Swings

10 Dips

1 sled drag forward 50 Ft. (135lbs)

Cool Down

june 27th WOD

2 Rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

50 Skipping Rotations

Core

50 sit ups

10 Knees to Elbow

40 Sit Ups

10 Knees to Elbow

30 Sit Upa

10 Knees to Elbowa

20 Sit Up

   10 Knees to Elbows

    10 Sit ups

   10 Knees to Elbows

5 Rounds

15 Push Ups 

25 wall Balls

800 m Run 

or

1600 m Bike, Row (this isn't a rest period no sitting on bikes)

Cool Down

june 22nd WOD

Warm Up 

2 Rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

Core

4,3,2,1 Front Planks

5 Rounds

7 Tire Flips

50 ft Fammer Carry ( >100lbs)

50 ft Reverse Sled Drag 

50 ft Sprint

10 Shoulder Press

Cool Down

June 19 WOD

Dynamic Warm Up

2 Rounds

10 dips

10 Jump squats

10 Broom deads

1 Round 

60 sec Planks

(prone, lateral's, superman)

1 mile Sprint 

or

3 mile Row

or

500 skipping rotations

50 Pull Ups

100 Push Ups

150 Air Squats

200 Sit Ups

1 mile Sprint 

or

3 mile Row

or

500 skipping rotations

Cool down

Train Like Your Life depends on it - cause it may

JUNE 14 W.O.D

1.Warm Up - 2 Rounds
25 Jumping Jacks
10 Push Ups
15 Body Squats
10 Pull Ups
3 Burpees

2.Core
8 Rounds of 60 Second Planks - no rest period --40 Leg Levers in-between each plank
-after last plank -150 Leg Levers

3.  4 Rounds
10 Back Squat -- 10 quick body squats when done with weighted.
15 Push Ups
5 Tire Flips
10 Weighted Lunges (Per Leg)
10 Curls for Girls


Remember....The Only Easy Day Was Yesterday...

June 6th WOD

2 Rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

50 Skipping Rotations

Core

50 sit ups

10 Knees to Elbow

40 Sit Ups

10 Knees to Elbow

30 Sit Upa

10 Knees to Elbowa

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

10 Knees to Elbows

5 Rounds

10 deadlifts

10 Back Squats

10 Bench Press

10 Bent Over Rows

Cool Down

June 3rd WOD

2 rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

Core 2 Rounds

50 Sit Ups

40 Mtn Climbers

30 Supermans

20 Sit ups

10 Supermans

AS MANY ROUNDS AS POSSIBLE 20 mins

5 Tire Flips

20 Shoulder Press

20 Kettle Bell Swings

10 Dips

1 sled drag forward 50 Ft. (135lbs)

Cool Down