Saturday

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

10 Cossuck Squats (Each SIde)

15 Broom/PVC Pipe Rotations

10 Wall Slides

Metcon

Dizzy Bat (Equipment) (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

*Sub in Singles
*Can’t do reverse burpee, sub in regular burpee

Dizzy Bat (Limited Equipment) (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

Odd-Object Reverse Lunges – https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Reverse Burpees – https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be
*Can’t do reverse burpee, sub in regular burpee

Skill Work

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

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

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

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

15 Slow Air Squats

10 Wall Slides

Metcon

Pipes (Equipment) (Time)

For Time:

50-40-30-20-10: Sit-ups

50-40-30-20-10: Push-ups

25-20-15-10-5: Strict Pull-ups

Pipes (Limited Equipment) (Time)

For Time:

50-40-30-20-10: Sit-ups

50-40-30-20-10: Push-ups

50-40-30-20-10: “Odd-Object” Rows

Skill Work

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?

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

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

15 Slow Air Squats

10 Wall Slides

Skill Work

hollow/arch hold (No Measure)

4 Rounds of:

30 sec Hollow

30 sec Arch

Metcon

Kelly’s House (Equipment) (Time)

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell
*Can’t run Row/Bike

*Can’t run outside jog in place for 90 sec

Kelly’s House (Limited Equipment) (Time)

5 Rounds For Time:

400 Meter Run

30 “Odd-Object” Thrusters

30 Lateral Hops Over “Odd-Object”

*Odd-Object Thrusters – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be
*Can’t run Row/Bike

*Can’t run outside jog in place for 90 sec

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

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

15 Glute Bridge Walk Outs

10 Wall Slides

Skill Work

Split Squat (3×10 each side)

Use your couch or a chair to elevate leg
https://www.youtube.com/watch?v=YtzdcxjEb8s

Metcon

Cookie Monster (Equipment) (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double Unders

20 Burpees

40 Double Unders

*Sub in singles if needed

Cookie Monster (Limited Equiment) (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops Over “Odd-Object”

20 Burpees

20 Lateral Hops Over “Odd-Object”

* Odd-Object Ground to Overhead – https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

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

10 Cossuck Squats (Each SIde)

10 Reverse Lunges (Each SIde)

10 Wall Slides

Metcon

Sea World (Equipment) (Time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry
*Can’t run can row/Bike

*Can j0g in place for 90sec if can’t run outside

* Slowest round is score

Sea World (limited Equipment) (Time)

On the 5:00 x 6 Rounds:

Wearing Pack:

15 Push-ups

15 Meter Walking Lunge

400 Meter Run
*Can’t run can row/Bike

*Can jog in place for 90sec if can’t run outside

* Slowest round is score

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 walk

Lateral Lunge w/overhead-

Straight legged Bear Crawl

Broad Jumps

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 SLow AIr Squats

10 Shoulder rotations

10 Wall Slides

Gymnastics

hollow/arch hold (No Measure)

4 Rounds of;

30 sec Hollow Hold

30 sec arch Hold

At Home WOD

Deck of Cards (equipment) (Time)

Spades: Goblet Squats

Clubs: Burpees

Diamonds: Sit-ups

Hearts: Single Arm Dumbbell Snatches

VIDEO – https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be

Check out the link if you want to download the app

Deck of Cards (limited equipment) (Time)

Spades: Odd-Object Zercher Squats

Clubs: Odd-Object to Shoulder

Hearts: Sit-ups

Diamonds: Burpees

Video- https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be

Zercher Squats – https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Odd-Object to Shoulder – https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

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

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

10 Cossuck Squats (Each SIde)

15 Broom/PVC Pipe Rotations

10 Wall Slides

Metcon

“Farm Land” (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings

“Farm Land”(No Equipment Version): (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

Skill Work

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

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?