Monday
“Count Down” for time
WU (x3)
5 Burpees
10 Air Squats
60 Single-Unders (Jump Rope)
WOD (“Count Down” for time)
11 of each, then 10 of each, then 9 of each, etc…
Slam Ball- Wall Ball Squat- Prison Push Up- Box
Jump 24/20
Tuesday 20 min AMRAP
WU (x3)
10 Med Ball Cleans
10 Lunges
10 Speed Skaters
WOD (Partner)
25 Med Ball Situps/ Toss over 24” Box
15 Burpees/ Partner holds Plank then Switch
15 Partner Squats with med ball
10 Partner Dead Lift 65% of body weight
Wednesday “Run/Bike & Burp”
WU (Each a minute then repeat x 2)
Single-Unders
(jump rope)
Med Ball Slam
Air Squat
WOD
800 m
run/bike
Rest 1 minute
AMRAP Burpees
2 min
400 m
run/bike
Rest 1 minute
AMRAP Burpees
2 min
200 m
run/bike
Rest 1 minute
AMRAP Burpees
2 min
200 m final
run/walk/bike
Thursday “30 minute CAP”
WU (x3)
10 Push Ups
10 Air Squats
10 Push Press
20/35
WOD
64 Wall Balls
14/20
32 Dumbbell
Swings 35/50
16 Tire Pulls
(seated)
400 m Farmer
Carry 25/35
Repeat
Friday Fun Day “Ring Around The Rosie”
25 min AMRAP
WU
Single Under
for reps (5 min)
WOD “Ring Around The Rosie” 25 min
AMRAP
10 weight
stations will be set up. You will do 10
reps before you move to the next station.
1) Chest-Bench
2) Legs-
Weight Squat
3) Back –
Bent over Dumbbell Row
4) Shoulders –
Dumbbell Press
5) Arms-
Dumbbell Curls
6) Chest- Pull
Overs with a press
7) Back- One arm
lawnmower
8) Legs-
Weighted Med Ball Lunge
9) Shoulders-
Seated fly
10) Arms-
Bent over extension
Bonus: Ab x4
at the end
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