Man Over Board!

Ryan recovering from 7 Minutes Amrap!
Warm Up:

2 Rounds

10 Wall Squats

10 Push ups

Strength Training:

Front Squat

WOD:

"Man Over Board!"

2 Rounds

Row 200m

Kettle Bell Swings

Wallballs

Abmat Sit ups

Game:

Easter Surprise!!

"Man Over Board"

Warm Up:
2 Rounds
10 Wall Squats
10 Push Ups
10 GHD Sit Ups

Strength Training:
Front Squat

WOD:
"Man Over Board"

2 Rounds
Rows 250m
KettleBell Swings
Box Jumps
Burpees
Wall Balls
Push Jerk

Stretch:

Thrusters!

Warm up:
20 Jump Rope
10 Squat Jumps
10 Push Ups

Strength Training:
Thruster

WOD:
AMRAP for 7 minutes
Thrusters
Box Jumps or Stacked Weight Jumps
Hurdles

Game:

Teams of Two!

Bree executing kettle bell swings!
Warm Up:
2 Rounds
10 GHD Sit ups
3-10 Seconds Handstand holds
10 Wall Squats

Strength Training:
Push Jerk

WOD:
12 Minutes AMRAP
Teams of two:
Thrusters executed by one team member
5 Hurdles, 20 Box Jumps, 5 Hurdles then swap places

Stretch:

Tabata!

Austin getting Helen done!

Warm up:

5X5 Push Ups, pull ups and slow wall squats to a medball

Strength Work:

Deadlift

WOD:

Tabata 8 rounds of Slam Ball

Tabata 8 rounds of Wall Ball

Stretch:

The greatest stretch in the world

How Fast Can You Go?!

Warm up:
Pull ups, Push ups, Squats

Strength Work:
Back Squat

WOD:
Sprints

Game:

Getting to know "Helen"

WarmUp:
5X5 Pullups, Pushups and slow wall squats to a med ball
Agility ladder

Strength Work:
Overhead Squat

WOD:
"Helen"

3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Stretch:
Roller and straps