Monday

180WOD
DOUBLE 30/30
16 minutes
wall ball / burpee
Then
16 min
KB / Box


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Saturday - go fish

180 CARDS
hearts - thrusters or C&J
Spades - T2B
Clubs - SDHP
Diamonds - burpee pushup ladder
2-5 / 5 ladder
6-9 / 7 ladder
10-A / 9 ladder

25 minute cap


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Friday

180WOD

21-15-9
DL
Games Pushups
Box

Wednesday is Jones Worthy

Air Squat 80,64,48,32,24,16
KB 40,32,24,16,12,8
Pullup 20,18,12,8,6,4

Let's DO FOUR!!

One minute at each movement then rest one minute between rounds!

FOUR ROUNDS!

Push Press 65/45
Med Ball V-ups
Burpees
Ring Body rows/Bent over rows (2 rounds of each)
Box jumps

Monday

180 Buy IN
Find Squat Clean Max in 20 minutes

180 WOD
60% of Max

Max reps Squat Clean in 3 min

30/30 Cindish Saturday

With a partner
12 min Cindy
12 min wall ball / burpee ladder (one partner odd, one evens)
12 partner 30/30 sit-up - KB


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Fit Friday

180 WOD
DL 185/135
sit ups
Lunges
Bench
toes to bar
10-1 ladder

Wed - The Chipper

50 wall ball
40 kb
30 games pushups
20 burpees
10 thrusters
20 burpees
30 pull ups
40 slams
50 box



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Tuesday - clean out the closet

180WOD - TEAM OF 3

power clean

Burpee

Two people work at any given time. Max reps of each movement in 15 min

Monday

180WOD

30 situps

20 air squats

10 push press

20 min amrap

Friday

First and foremost good luck to April, Jamie, Jason & Cody. Knock em dead at the Great Lakes event!

180WOD - Fran
21, 15, 9
Thrusters
Pull up

Squats anyone?!?!?

3x5 Squat Cleans (working your way up fairly heavy)

180 WOD

1 min of each movement

Squat Cleans 95/65
Goblet Squat OR SDHP
Jumping Air Squats
Air Squats

4 rounds, resting 1 min between rounds

Tuesday Sprint

21-15-9

Wall Ball
Burpees
KB Swings
Box

Doing 21 of each movement, then 15 of each, etc.

3,2,1.....GO!

Monday

180WOD

6 Pullups
12 Games Pushups
40 feet Lunges
20 Min AMRAP

saturday is for a good cause!!!!

180WOD - fight gone bad style
toes to bar
shoulder press
slams
situps
box
5 rounds

Friday

180WOD - 737

7DL

30 Air Squat

7 Burpees

7 rounds

Wednesday - short & easy

180WOD
12,10,8,6,4,2 pull up
2,4,6,8,10,12 thrusters
2,4,6,8,10,12 kb
12,10,8,6,4,2 box

Post time to comments


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Tuesday 1500

180WOD

100 Singles - 33 dubs

10 wallball

10 pushups

10 stick jumps

10 situps

10 Lunges

10 rounds

Monday madness

180 WOD

21-15-9
Clean & Jerk 155/105
burpees

Just have fun with it

18 min time limit

Saturday

180WOD
Pushups
Sit-ups
Air squats
Pull ups, burpees or ring rows
100 reps of each movement done tabata style...complete a movement before you go to the next



Brent.... This will be your squat by summer!!!!!!!!


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