12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
10’ AMRAP
7 Burpees
8 Push-ups
9 V-ups
10 Alt. Lunge Jumps
Rest 3’
For Time (20’ Cap)
Run 1 Lap
50 Walking Lunges (25 ea)…lunges should be out & back
Run 1 Lap
40 Walking Lunges (20 …
Meet inside prior to Warm-up. Weather permitting, workout will be outdoors on soccer field.
12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
Jump Circuit – 2 Rounds EMOM
1. 10 Rocket Jumps w. Half Turn
2. 10 Knee …
3 Rounds – WU Pace
150m Row
10 BW Kang Squats
5 Hindu Push-ups
10 Straight Leg Sit-ups
Dynamic Stretches
Weather permitting, workout resumes outside on soccer field.
2×6’ Rounds, Alternating:
6’ AMRAP
Run ½ Field & Back (60yd + 60yd)
9 Push-ups
12 Sit-ups
15 Squats
1’ …
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3 Rounds – WU Pace
1 Lap Jog
10 BW Good Mornings
10 Reverse Lunges
10e Shoulder Taps
Dynamic Stretches
Bike Sprints
3x30s on/3:30 off (These should be ALL OUT. Don’t hold back.)
18’ Running Clock
Run 1 Lap every 6’ (0:00, 6:00, …
3 Rounds – WU Pace
100 Jump rope
5e Curtsy Lunges
5 Inchworm Push-ups
10e Mtn. Climbers
Dynamic Stretches
9’ AMRAP
100yd Shuttle Run (5-10-15-20yd)
10 Push-ups
15e Bicycle Twists
2’ Rest
9’ AMRAP
10/7 Cal Row
10 Burpees
2’ Rest
9’ AMRAP
10/7 Cal Bike
15 KB …
4’ Bike
4’ Row
Dynamic Stretches
Sled Sprints 8x20yd on 1:30 Interval
20’ Cap
3 Rounds:
15 MB Slams
15 Burpees
15 KB DL HP (24/16kg)
Then, 3 Rounds:
15e SL Alt. V-ups
15e Box Step-ups
15 Ring Rows
Then, Max Calorie Row in remaining time.
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12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
Running Intervals
4×1 Lap Run on 3:00 Interval (Push the pace)
3’ Rest
10’ AMRAP
16 Alt. SA DB Ground to OH (30/20lb)
12 Skater Jumps
8 Knees to Elbows
3’ Rest
10′ AMRAP
10 Row Cals
10 …
3 Lap Jog
Dynamic Stretches
5x on 1:15 Interval
10 Alt. Lunge Jumps
10 MB Side Slams
Partner WOD – For Time: (25’ Cap)
100 Bike Cals
100 DB Thrusters (30/20lb)
100 Straight-Leg Sit-ups
100 Burpees
100 Row Cals
(Must complete all reps of exercise before …
2 Lap Jog
3′ Bike
Dynamic Stretches
12′ AMRAP
Buy-in: 800m Run (2 Laps)
10 Burpees
15e Mountain Climber
20m Walking Lunge
12′ AMRAP
Buy-in: 1000m Row
8 Pushups
12 V-ups
16 Lateral Box Jump-Overs
Plank Series- 2×20” on/10” off
Front Plank
Side Plank (L)
Side Plank (R)
3 Rounds – WU Pace
150m Row
10 BW Kang Squats
5 Hindu Push-ups
10 Straight Leg Sit-ups
Dynamic Stretches
1k Row Time Trial (Record for ZP)
Men’s Record: Zach Krish 2:57
Women’s Record: Mary Arthur 3:39
For time (20’ Cap)
80 BW Squats
1 Lap …
