Saturday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

100M jog

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Tempo Squats

10 Glute Bridge Walk outs

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push ups

3 Frog Hops

2 Burpees

3 Reverse Lunges Each side

3 Deadlifts each side

3 Single arm High pulls each side

3 Push Press Each side

4 Alternating Snatches

Metcon

Wedding March (Time)

For Time:

50 Alternating Reverse Lunges

1 Mile Run

75 Alternating Snatches/Object Ground to Overhead

1 Mile Run

50 Burpees

Cool Down

Metcon (No Measure)

Go walk the mile route

Extra Credit

Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Psoas March

10 Sec rest

Friday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk /Hold

Lateral Lunge w/overhead

Lunge with rotation

wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Glute Bridge

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

20 sec hollow hold

3 Hollow rocks

5 Scap or prone Pull ups

2 Pull ups or 4 rows

5 Push ups

4 Frog Hops

3 Burpees

Metcon

Beach Season (AMRAP – Rounds and Reps)

AMRAP 15:

3 Strict Pull-ups or rows

3 Burpees

3 Hollow Rocks

6 Strict Pull-ups or rows

6 Burpees

6 Hollow Rocks



Add (3) Reps Per Round

Cool Down

Turkish Get Up (emom 5x 1 rep each side)

Extra Credit

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

Thursday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk /Hold

Lateral Lunge w/overhead-

Lunge with a rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo Squats (5 down/5 up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

15 SIngle Taps

15 DOuble Taps

15 DU’s/SU’s/Line Hops

10 Lunges

6 Jumping lunges

5 Goblet Squats

5 KB Swings

5 Single arm Push Jerk Each side

At Home WOD

Steak Taco (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

60 Double Unders/ 90 Single Unders or line hops

20 Jumping Lunges

Max Rounds of 5 KB Swings,5 Goblet Squats, 5 Push Jerk (each Side)

*Rest 1 Minute Between Rounds

Cool Down

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

10 sec rest

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Wednesday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk /Hold

Lateral Lunge w/overhead-

Lunge with a rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo Squats (5 down/5 up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push UPs

5 scap pull ups

3 T2B or 5 leg rasies

50m Farmer carry

At Home WOD

No Scrub (AMRAP – Rounds and Reps)

AMRAP 20:

200M Run

10 Strict T2B or 20 leg raises

20 Hand Release Push ups

100M Single arm Farmer Carry

Cool Down

Warm-up (No Measure)

4 Rounds, Not for Time:

45 sec Weighted Glute Bridges

15 sec rest

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Tuesday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

20 Frog Pumps

10 Glute Bridge Walkouut

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

4 Single arm swings Each Side

2 Single arm push Jerks

4 Alternating Snatches

5 Scap or prone scap pull ups

2 strict pull ups or 3 rows each side

Metcon

Stan (Time)

21-15-9:

Alternating Snatches

Strict Pull-ups or 42-30-18 Rows

Core work

Plank for Time (Time)

Hold plank for as long as possible in the time frame. Log total length held for

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

Monday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab Holds

Lateral Lunge w/overhead-

5 Tuck Jumps (Soft Landing)

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

10 Pausing Air squat (2 sec in bottom)

10 Alternating Lunges

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

3 S2OH Each side

5 Push ups

4 Frog Hops

2 Burpees

3 Pausing Sit ups

4 Jumping Lunges

At Home WOD

Sould have stayed in bed (AMRAP – Rounds and Reps)

AMRAP 20:

10 Single Arm S2OH

20 Alternating Jumping Lunges

30 Sit-ups

*Every 3 Minutes (Starting on the 0:00min):

9 Burpees + 21 Air Squats

Cool Down

hollow/arch hold (No Measure)

4 Rounds of;

30 sec Hollow Hold

30 sec arch Hold

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Saturday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

100M jog

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Tempo Squats

10 Glute Bridge Walk outs

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push ups

3 Frog Hops

2 Burpees

3 Reverse Lunges Each side

3 Pausing Sit ups

Metcon

Home Alone (Time)

5 Rounds:

20 Air Squats

20 Burpees

20 Reverse Lunges

20 Sit-ups

Cool Down

Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Psoas March

10 Sec rest

Extra Credit

,: 1-Mile Run (Time)

Max Effort 1-Mile Run
,

Friday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk /Hold

Lateral Lunge w/overhead

Lunge with rotation

wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Glute Bridge

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

3 Single arm Power Cleans

3 Single Arm DB/KB Squats each side

3 Single are Squat Cleans each side

15 Single Taps

15 Double Taps

20 DU’s/SU’s/Line hops

5 HRPU

Metcon

Round-a-Bout (Time)

For Time:

50 Single Arm Squat Cleans or Object Squat Cleans

100 Double Unders/ 150 Single Unders or line hops

50 Hand Release Push-ups

100 Double Unders/ 150 Single Unders or line hops

50 Single Arm Squat Cleans or Object Squat Cleans

Cool Down

Turkish Get Up (emom 5x 1 rep each side)

Extra Credit

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

Thursday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk

Lateral Lunge w/overhead

Lunge with a rotations

Wrist Stretch

Ankle Stretch

15 Glute Bridge

10 Single leg Bridge each side

10 Glute Bridge Walk Outs

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Deadlifts

4 Swings

3 Push Press Each side + 15 ft walk

Metcon

Piza (Time)

4 Rounds:

30 DB/KB Swings

30′ Single Bell Overhead Carry (Left)

30 Sit-ups

30′ Single Bell Overhead Carry (Right)

Cool Down

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

10 sec rest

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

Wednesday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk /Hold

Lateral Lunge w/overhead-

Lunge with a rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo Squats (5 down/5 up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push UPs

3 Frog Hops

2 Burpees

5 Goblet Squats

5 Goblet Thrusters

3 Single arm swings each side

2 Power Snatches each side

At Home WOD

DBeep Test (AMRAP – Rounds)

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Single Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Cool Down

Warm-up (No Measure)

4 Rounds, Not for Time:

45 sec Weighted Glute Bridges

15 sec rest

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row