WOD

A) 3-4 sets:

– 20 walking death march (add weight to hands)

– 10/side single arm DB presses

– 20 alternating bicep curls (or 10/side if using one object)

 

No equipment version: find a substitute weight for the dumbell that works for the prescribed reps number.

 

B) E3MOM x 4-8 sets:

– 200m run

– 5-10 burpees

– 20 double unders, 40 single unders, or 20 lateral hops

*Keep intensity the same every round. 

 

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

 

8 min AMRAP
– 200m run (about 40-60 sec of running)

– 8 heavy object thrusters 

– 8 lemon squeezes or hanging knee raises

R4M

8 min AMRAP

– 30 double unders, 60 single unders, or 30 lateral hops

– 10 supermans

– 10 hand release push-ups

R4M

8 min AMRAP

– 200m run (sub in 40 sec of other cardio equipment)

– 12 heavy object or banded Romanian deadlifts

– 12 heavy object Russian twists

A) 3-4 sets:

– 10-20 DB floor press 

– 10-20/side bent over rows with heavy object

 

No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm. 

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time:

– weighted object ground to overhead

– weighted object goblet squats

– abmat sit-ups (scale up by holding object)

 

*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.

*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.

***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm***

A) 3-4 sets:

– 10-15/side rear foot elevated split squats

– 10-15 table or bed sheet rows

 

B) EMOM x 4-8 sets

1: 10-20 jumping lunges

2: 8-16 alternating DB snatch

3: 40 sec of cardio (jump rope, running 20 seconds out and back, any cardio equipment you might have)

 

No equipment version: sub DB snatch with NPU burpees

“Just A Cough”

1 round

– 1 mile run

– 50 burpees

+ 

2 rounds:

– 800m run

– 35 push-ups

+ 

3 rounds: 

– 600m run

– 20 air squats

“Fever Breaker”

5 rounds for time:

– 400m run (run around block, about 2 minutes worth)

– 10 goblet squats (hold anything heavyish)

– 20 mountain climbers

– 30 alternating shoulder taps

“The Mandate”

20 min AMRAP

– 200m run (about 60 seconds worth)

– 10 sit-ups

– 10 push-ups

– 10 air-squats

Fitness

2 total sets (6 total AMRAPs):

5 min AMRAP @ 80-90%

– 750/600m row in remaining time

• 10 prisoner walking lunges
• 3 DB devil press

R2.5M

5 min AMRAP @ 80-90%

– 600m run, in remaining time

• 6 alternating DB snatch 
• 6 hanging knee raises

R2.5M

5 min AMRAP @ 80-90%

– 30 single unders

– 10 RKB swings

– 10/7 push-ups

R2.5M

 

Performance

2 total sets (6 total AMRAPs):

5 min AMRAP @ 80-90%

– 750/600m row in remaining time

• 10 prisoner walking lunges
• 3 DB devil press

R2.5M

5 min AMRAP @ 80-90%

– 600m run, in remaining time

• 6 alternating DB snatch (50/35)
• 4 toes to bar

R2.5M

5 min AMRAP @ 80-90%

– 20 double unders

– 10 RKB swings (70/44)

– 10/7 push-ups

R2.5M