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THU JAN 30 – 200130

Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg


WOD A 10 min AMRAP 25 squats run 250m 25 side to side mtn climbers (per side) run 250m 25 pike pushups run 250


WOD B 10 min AMRAP: 25 v-situps run 250m 25 pushups run 250m 25 sprawls run 250m


WOD C 6 min AMRAP: 25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps


Cash out: 1 min hollow body rocks / 1 min hold

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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

SAT NOV 21 - 201121

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

FRI NOV 20 - 201120

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 min

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