Plate WOD
General warm up-
3 rounds of-
8 squats
5 Yoga push ups
3 rounds of-
5 Yoga push ups
3 burpees
3 rounds of-
3 burpees
8 squats
Part 1-
1 min AMRAP for each-
– Plate Clusters
– Sit ups
– Burpees over plate
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 8 rounds of- 20 seconds work / 10 seconds rest
Dumbell WOD
Part 1-
1 min AMRAP for each-
– Single arm DB Clusters
– Sit ups
– Burpees over DB
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 8 rounds of- 20 seconds work / 10 seconds rest
Bodyweight
Part 1-
1 min AMRAP for each-
– Push ups
– Sit ups
– No push up burpees
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 8 rounds of- 20 seconds work / 10 seconds rest
Running WOD
Warm up-
5 minutes jog / walk
Work-
6 sets of-
2 minutes run (as fast as you can)
1 minute slow run / walk
Cool down-
5 minutes jog / walk
