2 Lap Jog
3′ Bike WU Pace
Dynamic Stretches
Resisted Sprints 5x30m
4 Rounds For Time
20 KB Swings
20 AB Mat Sit Ups
200m Row
2′ Rest – right into.. (watch the clock when you finish)
4 Rounds For Time
15 Goblet Squats
15 Pushups
150 …
Partner Lava Hopping Relay
*each pair gets an ab mat, green plate, and yellow plate. Start at end of turf, put one down in front of you and move forward, stepping only on your equipment, rotating …
2 Laps Jog
3′ Jump Rope
Dynamic Stretches
15′ Amrap
3-6-9-12-15-18…etc
Cal Row
KB Swing
Wall Ball
10′ Amrap
2-4-6-8-10…etc
Bike Cal
Burpee
20m Turf run reps (2 = 40m, 4 = 80m.. etc)
2 Lap Jog
8′ Dynamic Stretching
20′ Amrap
20 Goblet Squats (24/16kg)
20/16 Cal Row
20 V-ups
20/16 Cal Bike
20 DB Push Presses (30/20lbs)
200 Jump Rope (75 DU)
DB RDL 3×10
Slider Plank Slide backs 3×10
10′ Dynamic Warm up
Power EMOM x5
4e Lunge Jumps + 5 SB Vertical Jump and throws
12’ Amrap
1 mile run + Amrap 5 Burpees + 10 Ab Mat sit ups + 5 MB Slams
right into..
12’ Amrap
2k Row …
Jog to White Tiger
Dynamic Stretches
8 Rounds on 2:15 Interval (4 each)
Alternate between 300m Run and 300m Row
Rest 3′
4 rounds each
20″/10″(rotate after all 4 rounds of one exercise, let one interval pass while changing exercises)
Wall Ball
Russian …
2 Lap Jog
2′ Bike
2′ Row
Dynamic Stretches
25′ Amrap (stagger people at start)
Sandbag Run to Triangle Trade (20/40lbs)
15 Hanging Knee Raises (Out Back)
20 Wall Balls (Out Back)
200m Run (In front CF door)
20m Traveling Burpee/20m Bear Crawl
20 Ab …
2 Lap Jog
3′ Bike
Dynamic Stretches
8x100m Row Sprints on 1:30
4 Rounds For Time
20 KB DL HP
20 AB Mat Sit Ups
20e Mountain Climbers
200m Run
Core Series 10×25” on/15” off
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10′ Dynamic Warm up
Hurdle Mobility
For time w/ strict rest (on running clock)
900m Run
2′ Rest
50 Wall Ball Catch and release
40 V-ups
30 Burpees
2′ Rest
900m Run
2′ Rest
50 Alt. DB Snatches
40e Shoulder Taps
30 Traveling Rocket Jumps
Jog down James Jackson to City Electric
3′ Jump Rope (DU Practice)
Dynamic Stretches
Partner WOD for Time (25′ Cap): Each pair of exercises must be completed before moving to next pair. Both partners must complete their reps …
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