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230209 - THU FEB 9

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold

THEN (without break)

12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction)

20 step ups THEN (after 12 min., without break)


1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds

Do 18 of ea. movement, then 15 ea., 15 minute cutoff, if finish 6th round before cutoff, go back to the round of 9 and continue to work back up as far as you can Cash out: Tabata KTE situps (do sit-up version of video)

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240524 - FRI MAY 24

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minut

240523 - THU MAY 23

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor

240522 - WED MAY 22

A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) Instructors, make sure that at 1:40 of every round, that every

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