August 1 - WOD

Warm Up
25 Jumping Jacks
15 Broom Stick Deads
15 Broom Stick Shoulder Press
10 Push Ups
20 Stick Twists
10 Body Squats

Core
4 Min Plank
10 Knees to Elbows
3 Min Plank
10 Knees to Ebows
2 Min Plank
10 Knees to Elbows
1 Min Plank
Celebrate

Meat & Potatoes Workout - 4 Rounds
10 Pull Ups
10 Thrusters
10 Bent over rows
10 Lunges (Per Leg)
10 Straight Leg Deads

4. Finale -2 Rounds
    Down The Rack Biceps (heaviest weight you can do 7 times per arm - decrease by lbs. all the way down to 5 pounds)
    25 Sit Ups
    50 Leg Levers

5. Cool Down


Strength is Your friend, challenge yourself with increasing the weight if your form is proper, if you never challenge yourself you wont see the gains you desire.
-Effort Never Takes A Holiday

July 29th WOD

July 29 WOD

1.Warm Up
25 Jumping Jacks
15 Broom Stick Deads
10 Push Ups
5 Burpees
20 stick twists

2.Core
40 Sit Ups
100 Leg Levers
30 Sit Ups
100 Leg Levers
20 Sit Ups
100 Leg Levers
10 Sit Ups
100 Leg Levers
25 Side crunches (Right)
25 Side crunches (Left)

3.AMRAP - 20 Mins

5 Pull Ups
10 Push Ups
15 Body Squats - Aim for 90 degrees - if you cant make this - widen your stance and point your toes out more

4. Cool Down


The Only Easy Day Was Yesterday - Set Micro Goals and Focus on the task at hand, dig deep and put out.

R

July 24- WOD

JULY 24

Warm up (2 Rounds)
25 Jumping Jacks
10 Pull Ups
10 Lunges
10 Push Ups

Core
Planks
80:20 - front,side,side,back x 2
25 Sit Ups
100 Leg Levers (leg scissors)

AMRAP 20 Mins

5 Tire Flips
50 Ft Sled Drag ( at least 4- 45's - doesn't need to be a run - steady pull)
20 Push Ups
10 Bicep Curls
50 Ft Reverse Sled Drag - Same weight
Stand and Struggle for air (20 seconds)

There are no excuses for excuses.

July 21st WOD

Dynamic Warm Up

2 Rounds

10 Over head Squats

10 Broom Stick Deads

10 Back Ext.

50 Skipping Rotations

Tabata Core

2 rounds Planks

 Prone, Lateral, Superman

400

25 Pull Ups

50 Jump Squats

50 Push Ups

50 Lunges

50 Crunches

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

Cool Down

July 16th WOD

Warm Up

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

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

WOD July 8th

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

july 5th WOD

Dynamic Warm Up, Joint Mobility

2 Rounds

10 Broom Deads

10 Over head Squats

10 Push Ups

10 Pull Ups

Core Planks

4 mins 

3 mins

2 mins

1 mins

5 Rounds

10 Deadlifts (135-185 lbs)

10 Burpees

Run

Run around building

87 stn 2 laps

88 stn 3 laps 

89 stn 2 laps