Thursday Schedule: 6am/8am WOD – OPEN GYM 9am/530pm – Bootcamp 530pm
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)