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THU JUNE 1 - It's hip to be square bear


Buy in:

3 x

100-meter run

Bear crawl square (4 steps forward, to one side, backward, to the other side)

10 air squats

10 side-to-side hops each leg

WOD A 12 min. AMRAP:

250m sprint

10 push ups

60 sec. plank hold

WOD B

12 min. AMRAP:

50-40-30-20-10

Pogo jumps

25-20-15-10-5

Situps

Cash out: 30 sec. side plank (ea. side), 1 min. squat hold


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WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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