WOD Feb 1st (strenght)

Dynamic Warm Up

25 Skipping Rotation

10 Air Squats

10 Pull Ups

10 push Ups

Planks X2

Front, Sides, SuperMan's

60:20

4 Rounds

10 Deadlifts

10 Bench Press

10 Back Squats

10 Bent Over Rows

Static Stretching

WOD Jan 29th

Part 1 Warm Up

2 Rounds

50 Skipping Rotations

10 Back Extensions

10 Air Squats

Part 2 Core

50 Sit Ups

10 Knees to Elbows (or mtn climbers)

40 Sit Ups

10 Knees to Elbows

30 Sit Ups

10 Knees to Elbows

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

Part 3

25 Pull Ups

50 Jump Squats 

50 Push Ups

50 Lunges (weighted)

50 Back Extensions

50 Step Ups

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

Jan 13 WOD

Warm Up

3 Rds
25 JJ
8 Pull Ups
10 Body Squats
10 Back Ext
8 Box Jumps
20 Push Ups

Lift - 5 Rounds

Back Squat - 10
Immediately after racking squat bar -10 Explosive Jump Squats (Body Weight)
Straight Leg Deads - 10
Pull Ups 10
Dips 15

Core
Planks
10 Rounds of front Planks
75 secs : 30 secs

Enjoy

What we do in life, echoes in eternity. Make it Count.

Jan 8 WOD

Warm Up x 3

50 Jumping Jacks
8 Pull Ups
10 Body Squats
10 back ext
5 Burpees
Stick ROM


Rounds x 3

10 Deads
10 Pull Ups
15 Dips
15 Push Press
20 Lunges
20 Wall Balls
Farmer Carry heavy dumbells (88 end of bay and back, 87 across bay and back x2, 89 end of hallway and back x3)


Core
75 Sit Ups
500 Leg Levers
90 Second Plank

Cool Down / Stretch



Breath Control.

Jan 5 WOD

Warm Up
3 Rounds
25 Jumping Jacks
5 Box Jumps
10 Body Squats
10 Shoulder Press
10 Back Ext
10 Sit Ups
10 Push Ups

Fran
21-15-9
Thrusters (deep squat)
Pull Ups
Dips

Core
100 Sit Ups
1 Min Plank
200 Leg Levers
1 Min Plank

Cool Down / Static Stretch


Work off those holiday cheese burger lockers - if your asking yourself if this applies to you... yes it does.
put out.