Workout of the Day

Warm Up

3 Rounds of:
15 Mountain Climbers
10 Alt Bird Dogs 
10 Hips To Wall
 5 Planks To Squats 

Workout Of The Day:

“Brick by Brick” 
In 3 Minutes Perform:
50 Double Unders (Single Unders or 100 Toe Touches) 
15 Deadlifts (Backpack, DB, Plate or Sub Alt Reverse Lunge) …

Warm Up

3 Rounds

8 Alt T Push Ups

8 Alt Dead Bug

8 Jump Squats 

8 Supine Scorpions 

WOD

“If You Don’t Chew Big Red”  

For Time:

9 Snatches (Alt DB, Backpack, Plate, or Jump Squats) 

9 Thrusters (Single Arm DB – switch every 3 reps, Backpack, Plate or Burpees) 

18 Straight Leg Sit …

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

15 Pause Squats

20 Mountain Climbers

Hero WOD

“Zachary Tellier”

10 Burpees

200 M Shuttle Run

10 Burpees

25 Push Ups

200 M Shuttle Run

10 Burpees

25 Push Ups

50 Lunges

200 M Shuttle Run

10 Burpees

25 …

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Pause Squats

6 Alt T Push Ups

Met Con

For Time:

3-6-9-12-15-12-9-6-3

Single Arm Thruster (L)

15 Double Unders (scale to 30 Single Skips or 30 Lateral Hops or Toe Taps)

Single Arm Thruster (R)

15 Hollow Rocks

Thruster reps change …

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Alt T Push Ups

6 Plank to Squat

6 Alt Samson Lunges

Skill

Turkish Get Ups 

30 Reps(15/side) NOT FOR TIME

Take time to move at a slow and controlled pace.  Build in load as ability and implements allow.

Met Con

…

Warm Up

3 Rounds

10 Spider Lunges

20 Mountain Climbers

10 Supine Scorpion

20 High Knees in Place

Prep:

2×200 M Run+3 Pull Up Option (start slow, increase pace on second round)

Met Con

AMRAP 20 Minutes

Run 200 M

5 Pull Up Option

10 Sit Ups

Scoring: Total reps, …

Warm Up

3 Rounds

8 Squats

8 Alt Samson Lunges

8 Alt Dead Bugs

8 Supine Scorpion

Strength

Squats 

6x 5-8 As Heavy as Possible

Old weight in Goblet Hold, Front Rack, Bear Hug, Backpack or any combination to load as heavy as possible for 5-8 reps

Met Con

4-3-2-1 …

Warm Up

3 Rounds

3 Inchworm to Plank

6 Alt T Push Ups

3 Rolling Split Straddles

6 Squat to Bootstrappers

Skill

Handstand Hold:

Accumulate 3 Minutes in as few sets as possible

Met Con

10 Rounds

In 1:30 

10 Push Press (either 5/side or 10 with both arms)

15 …

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Squats

15 Mountain Climbers

20 Jumping Jacks

Prep:

5 Med Ball Extensions+30 Single Skips

5 Med Ball Jump Shrugs+30 Single Skips

5 Med Ball Cleans+15 Double Unders

Met Con

For time

1 Round

30 Med Ball Cleans

90 Double Unders

2 …