DW Tues, Apr 27

4 Rounds for Time:

12 Pull Ups
10 Back Squats
8 Chin Ups
6 Front Squats
4 Hand Stand Push Ups
2 Heavy Bench

DW Mon, Apr 26

Tabata Intervals with Balcony Run

6 x 30 sec (20 on - 10 off)
Lunges
Box Jumps
Squats
Pushups
Situps
Jump Rope

Balcony Runs on 1:30

DW Fri, Apr 23

Card Game

Use all 52 Cards, flip one card over at a time and work from the following:
A = 13
Face Cards = 10
Numbered Cards = Face Value

Heart = SDHP
Diamonds = Burpees
Spades = Push Press/Bent Over Row
Clubs = Lunges with weight (number per leg)

DW Thurs, Apr 22

“Filthy Fifty”

50 Box Jumps (24 inch box)
50 Pull-ups (Jumping pull-ups are 3/2 so 75 jumping is 50 real)
50 Kettlebell Swings
50 Walking Lunges (weight)
50 Incline Situps
50 Thrusters (45 pounds)
50 Back Extensions (weight) (balls or no balls)
50 Wall Ball (20 pound ball)
50 Burpees (with pushup and jump)
50 Double Unders (single jumps 5 to 1)

DW Tues, Apr 20

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump, 20” box (Reps)
Sit Ups (Reps)
Jump Rope (Reps 5 =1)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the jump rope where five jumps is one point.

DW Mon, Apr 19

Partition as necessary
For time:
100 Pull Ups
100 Push Ups
100 Squats
100 Situps

DW Sun, Apr 18

4 Rounds

25 Box Jumps
10 Bench
25 Wall Ball
10 High Pull
25 DU (5:1)
10 Cleans
25 Crunches
200 m Run

DW Thurs, Apr 15

50 Crunches
400 Run
50 Crunches
40 Air Squats
400 Run
50 Crunches
40 Air Squats
30 Dips
400 Run
50 Crunches
40 Air Squats
30 Dips
20 Bi Curls
400 Run
50 Crunches
40 Air Squats
30 Dips
20 Bi Curls
10 Burpees
200 SPRINT

DW Tues, Apr 13

7 rounds of the following increasing weights:

7 Split Squat Jumps with weight (each leg counts as one)
7 Back Squats
7 Hand Stand Push Ups
7 Deadlift
70 Ft Frog HopFor Time

DW Mon, Apr 12

200 Run then 10-9 reps of what you see below
200 Run then 8-7
200 Run then 6-5
200 Run then 4-3
200 Run then 2-1
200 Run

Thrusters
Pullups
BOR
Bi Curls
Tri Choice

200 Run = Pierce Run

DW Sun, Apr 11

Workout:

2-4-6-8-10-12-14-16-18-20.....

Complete AS MANY ROUNDS AS POSSIBLE in 20 MINUTES(ADDING 2 REPS TO EACH EXERCISE EACH ROUND)

Tuck Jump Burpees

Dips

Sit Ups

Walking Lunges

SUICIDES/2 Stair Laps (1 Set Only Each Round Alternate)

DW Fri, April 9

10 HSPU (Hand Stand Push Ups)
20 Walking Lunges
30 Box Jumps (24/20)
40 Double Unders (5:1 Singles)
50 Sit Ups
40 Double Unders
30 Box Jumps
20 Walking Lunges
10 HSPU

* At some point during this WOD, you must also complete a total of 50 BURPEES.

FOR TIME.

DW Thurs, April 8

400 M Run

21-15-9
Cleans
Deadlifts
Burpees

400 M Run

DW Tues, Apr 6

4 x 400 Run @ 4:00

All out, Record Time

DW Mon, Apr 5

20 Squats with Weight
100 Ball Crunches
15 Squats with Weight
75 Box Jumps
10 Squats with Weight
50 Wall Ball
5 Squats with Weight
25 Pushups

DW Thur, Apr 1

200 Run + Balcony Run
40 DU
30 Wall Ball
30 Situps
15 L Pull Ups
15 2 Level Push Ups
Balcony Run
20 Burpees
Rest 2 Min
20 Burpees
Balcony Run
15 2 Level Push Ups
15 Weighted Lunges Per Leg
30 Situps
30 Dips
40 DU
200 Run + Balcony Run