Work Out of the Day

Strength/Challenge: Max Push Press

Challenge 2: 100m Dash

WOD: AMRAP 12 mins.
10 Pushups
10 Knees to Elbows
10 Box Jumps

Stretch/Foam Roll

Strength/Skill/Challenge: Max Clean

WOD: 3 Rounds
30 KB Swings
20 Lunges
10 Burpees

Stretch/Foam Roll

Strength/Challenge: Max OHS

WOD: “Annie”
50-40-30-20-10
Double Unders
Situps

Stretch/Foam Roll

Teams of 5
1 person at each station
Rotate every 2 mins. for 20 mins.
Total reps at the end

Row (calories)
Slam Ball
KB Swing
Box Jump
Situps

Stretch/Foam Roll

Strength/Challenge: Max Deadlift

WOD: AMRAP 10 mins.
5 Pullups
10 Squats
15 Slam Ball

Stretch/Foam Roll

Strength/Challenge: Max Jerk

WOD: 5 Rounds
10 Situps
10 KB Snatch
10 Situps
10 KB Clean & Jerk

Stretch/Foam Roll

Challenge: Tabata Row

WOD:6 Rounds
Building Lap
10 Wall Ball
8 Med Ball Lunges
6 Med Ball Pushups

Stretch/Foam Roll

Strength/Challenge: Max Back Squat

WOD: AMRAP 10 mins.
5 Burpee Box Jumps
10 Bentover Rows (barbell)

Stretch/Foam Roll

Strength/Challenge: Max Press

WOD: 3 Periods
1 min. rest between periods
AMRAP 3 mins.
8 Pushups (hands off)
5 Hang Power Snatch

Stretch/Foam Roll

WOD: Teams of 2
Split the reps and complete in any order
May work at the same time, but may not do same exercise at the same time

Slam Balls, Kettlebells and Dumbbells… OH MY!

200 Slam Balls
200 Kettlebell Swings
200 DB Push Presses
200 DB Situps

Stretch/Foam Roll