WODs for Week of Sept. 30th

WOD #1 


  • 25 Air Squats
  • 25 Jumping Jack
  • 10 Inch Worms

AMRAP-10 – Record # of rounds completed 

WOD #2


  • 25 Push-Ups
  • 25 AirSquats

AMRAMP – 10 

WOD #3 


  • 400m Run
  • 20 Burpees


  • 100 Airsquats for time (Initiate with the hips, weight in the heels, down below parallel and full extension of the hips at the top.)


WODs for Week of Sept. 23rd



Warm Up

  • 25 Double Under Jump Rope sub 2 singles for every 1 double
  • 25 Air Squats

WOD #1

15 Sit-ups

After WOD: Stretch shoulders, & hips


WOD #2:

Warm Up:

  • 20 Jumping Jacks
  • 10 Burpees 
  • 10 Inch Worms 

WOD #2

  • 30 Push UpsChest touches the floor on each rep and arms lock out at the top (modify on your knees before you sacrifice form or range of motion)

After – Foam roll lower back and mobilize triceps and upper chest with lacrosse ball or foam roller


WOD #3

Warm Up:

  • 400M run
  • 20 Air Squats
  • WOD #3
  • 100 Burpees for Time

TIP:  Keep a towel and water nearby 

They don’t need to be pretty, just set a slow pace and try to keep to it.  Think 10 burpees per minute for 10 minutes or 8 burpees per min for 12.5 minutes.   Try hard not to go out too fast early, you will gas out.  Go slow and steady. 


WODs for week of Sept. 16th

Tuesday Workout

Warm Up

20 Burpees

400M Run

5 Push Ups
10 Choose appropriate load Deadlift or Dumbbell Deadlift
15 Air Squats
 Warm Up

30 Air Squats

30 Double or single unders

Wednesday or Thursday Workout –
For Time Complete the following
Choose appropriate load: Thrusters

Warm Up:

15 Push-Ups

15 Burpees

Friday Workout (Extra WOD)
7 pull-ups
9 strict should press

WODs for the Week of Sept. 9th

WOD #1


Warm Up:

25 Air Squats

25 Double Unders (Jump rope) or 50 Singles

Stretching:  Samson Stretch

Video for samson stretch, remember to keep your knee over your ankle.


AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!

15 – Sit-Ups
10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero. 🙂
A Thruster is a combination of a squat with a push press.  Here’s a video of correct Thruster Form.  Watch before completing, take breaks if needed.   Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.


WOD #2


2 rds of:

10 Burpees

1/2 Mile or 800m run


AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!
25 Double Unders or fast singles or 2 for 1 singles
10 Push-Ups