May 31, 2020

Monday 6/1
“Basecamp”
AMRAP 15:
1 Round of “Strict Cindy” + 1 Double DB Power CJ
1 Round of “Strict Cindy” + 2 Double DB Power CJ
1 Round of “Strict Cindy” + 3 Double DB Power CJ
Continue to add (1) DB CJ per round.

May 30, 2020

Saturday 5/30
For time:
65 tuck jumps
65 push-ups
65 air squats
65 toes-to-wall
65 lunges
65 sit-ups
65-second hollow hold
65 burpees 
Happy birthday, Kathleen (and Alex)!

May 28, 2020

Friday 5/29
“eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

May 27, 2020

Thursday 5/28
8 rounds
Run 400m
Rest 1:1

May 26, 2020

Wednesday 5/27
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

May 25, 2020

Tuesday 5/26
“Flex Seal”
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

May 22, 2020

Saturday 5/23
“Gone In 60 Seconds”
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders

May 21, 2020

Friday 5/22
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

May 20, 2020

Thursday 5/21
Descending Ladder For Time
10-9-8-7-6-5-4-3-2-1 Rep
Burpees
Push-ups
Sit-ups

May 19, 2020

Wednesday 5/20
”CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 minute between rounds

May 18, 2020

Tuesday 5/19
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

May 17, 2020

Monday 5/18
”Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

May 15, 2020

Saturday 5/16
The 50's
Partner WOD
Both partners complete 1000m row or 800m run
Then 1 partner moves and the other rests to complete 50 reps of:
Burpees
Air squats
Hollow rocks
Push-ups

May 14, 2020

Friday 5/15
“90 Shiny”
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round

May 13, 2020

Thursday 5/14
“Chelsea”
30 min EMOM
5 Pull-ups
10 Pushups
15 Air Squats

Go as many rounds as you can. If you miss a round that is your score.

May 12, 2020

Wednesday 5/13
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

May 11, 2020

Tuesday 5/12
“Heldum”
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

May 10, 2020

Monday 5/11
“Ceiling Fan”
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
Sunday

Happy Mother's Day!

Enjoy your rest day ❤️

May 9, 2020

Saturday 5/9

Partner WOD
20 minute AMRAP
Partner 1 holds a plank while Partner 2 completes:
- 5 burpees
- 10 push-ups
- 15 air squats
Then switch

May 7, 2020

Friday 5/8
AMRAP 12:
10 Bent Over Rows
25 Double Unders

May 6, 2020

Thursday 5/7
For Time:
75 Deadlifts
50 Pushups
75 Kettlebell Swings
50 Burpees
75 Sit-ups

May 5, 2020

Wednesday 5/6
“Macho Taco”
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

1 Round of Macho Man =
3 Power Cleans +
3 Front squats +
3 Shoulder to Overhead

May 4, 2020

Tuesday 4/5
“Radar”
For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run

May 3, 2020

Monday 5/4

“Sfran”
21-15-9:
Double Dumbbell Thrusters
Strict Pull-up

No Equipment

21-15-9
Odd Object Thrusters
Odd Object Row

May 1, 2020

Saturday 5/2
“Double Time”
For Time:
3 Mile Run
Every 3:00, stop to complete:
9 Burpees + 21 Air Squats

Workout starts on the burpees and air squats.