At Survival Fitness Warm up Core circuit 3…

At Survival Fitness.

Warm-up

Core circuit, 3 rounds, 5 exercises per round, 1 minute per exercise, 1 minute rest between rounds.

Choose from:

  • Russian twists with a KB
  • Bicycles
  • Scissor kicks
  • Boats
  • V-ups
  • Side plank (30s each side)
  • Prayer crunch
  • Mountain climbers

WOD

  • 25 One arm push press each side (25#)
  • 15 Dead lifts (135#)
  • 25 Box jumps (28″)
  • 50 Jump pull-ups
  • 150 Medicine ball clean and press (20#)
  • 100 Front squats (20# medicine ball)
  • 75 Tuck jumps
  • Run 800m

I got through 83 of the front squats in 33 or 34 minutes (I think that was our time?).

At Survival Fitness Warm up 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

  • High knees
  • Zombie kicks
  • Squats
  • Push-ups
  • Jumping jacks
  • Butt kicks
  • Mountain climbers
  • Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

  • ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
  • ♠ – Plank (1 minute)
  • – Pull-ups (ring rows)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, also using the suit of the new card
  • 10 through 2 – face value

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.

At Survival Fitness Warm up 8 Tabata each…

At Survival Fitness.

Warm-up

8 Tabata each

  • Mountain climbers
  • Squats

1 Mile Run – 7:47

WOD

3 rounds, 1 minute at each station, 1 minute rest between rounds

  • Push press (30# dumbells in round 1 and 25# in round 2 and 3)
  • Wall ball (20#)
  • SDLHP (65# barbell)
  • Box jumps (24in)
  • Sprints

Count total reps per round.

Completed 72, 66, 69 for a total of 199. 1 more would have been nice!

At Survival Fitness Warm up 8 Tabata of…

At Survival Fitness.

Warm-up

8 Tabata of each:

  • Box jumps (28in)
  • Bicycle
  • Side Wall ball (4 each side)
  • Bear crawl

WOD

40 reps of each

  • 1 arm snatches, 40 each arm (30#)
  • Diamond push-ups
  • Renegade rows, 20 each arm (30#)
  • Goblet squats (30#)
  • Jump squats
  • Bulgarian split squats, 40 each leg
  • Jump pull-ups
  • Ab crunch

There was more to the WOD, but that’s as far as I got.

At Survival Fitness Warm up 28 of each…

At Survival Fitness.

Warm-up

28 of each:

  • Zombie kicks (14 each leg)
  • PVC shoulders
  • PVC overhead squats
  • Lunges (14 each leg)
  • Broad jumps
  • Jumping jacks
  • High knees (14 each leg)
  • Standing  bicycles (14 each leg)
  • Mountain climbers (14 each leg)
  • Tuck jumps

WOD

  • 28 Thrusters (25# dumbbells)
  • Ab circuit (see below)
  • Run 800m
  • Ab circuit
  • 28 one arm push presses with each arm (25#)
  • 28 slurpees
  • 14 Man makers (25# dumbbells)
  • Ab circuit
  • 28 Curtiss P’s (Clean, lunge, lunge, press)
  • 28 SDLHP

Ab Circuit used in the WOD

  • 28 Russian twists (20# KB)
  • 28 Leg Raises
  • 28 second plank
  • 28 side bends on each side (40# KB)
  • 28 V-ups

I completed up to the plank in the last ab circuit before time ran out. I think it was 40:00 but I’m not sure.

Warm up 3 rounds of 50 lunges 25…

Warm-up

3 rounds of:

  • 50 lunges (25 each leg)
  • 25 ring rows
  • Dumpster run (maybe 300-400m)

WOD

5 rounds of 3:00 AMRAP (1:00 rest between rounds)

  • 3 Single arm push presses with each arm (30#)
  • 6 Burpees
  • 9 Squats

Completed

  1. 2 rounds plus 6, 6
  2. 2 rounds plus 6, 2
  3. 2 rounds plus 6, 2
  4. 2 rounds plus 6, 3
  5. 2 rounds plus 6, 2

Finisher

Tabata alternating between plank and bicycle (4 each)

8 Tabata mountain climbers

At Survival Fitness Warm up 8 Tabata rounds…

At Survival Fitness.

Warm-up

8 Tabata rounds of each

  • Double-pump squat
  • Burpee
  • Ball Slam
  • Jack Knife

WOD

20:00 AMRAP

  • 21 Power clean
  • 15 Front squat
  • 9 Push Press

30# dumbells in first round and 25# after that for each move.

Completed 3 rounds plus 21, 4.

Finisher

Rounds of:

  • KB Swings (40#)
  • 30 second plank

Swings started with 10 reps and went down each round until at 1 for the final round. Took 10:21 to complete the finisher.