Due to the Combat PT Tent being closed during the Govt. Shutdown, there will be no official classes, but we will continue to post strength work and WODs that can be done in the Main Gym or at the track.  We will also post the warmups here until we are back to regular classes.  Thanks for your understanding.

Warm Up:

10 Kickers per leg

10 Bow to Bends

10 Squat To Stands

5 Thoracic High Fives per side

2X10 empty bar RDLs






Increase weight ea set

Lower reps should mean bigger weights used.  These can be done in the main gym.


“Death By Burpee And Pull Ups”

Min 1 – 1 Burpee + 1 Pull Up

Min 2 – 2 Burpees + 2 Pull Ups

Min 3 – 3 Burpees + 3 Pull Ups



Add 1 Burpee and 1 Pull up each minute.  Go until you are not able to meet the required reps for a specific minute.  This WOD can be done either in the main gym or out at the track utilizing the pull up bars.


Scaling Options:

Pull Ups -> Jumping Pull Ups


Cool Down:

Lat Stretch (use bleachers by track, or if indoors, a post on a rack) – 1 min per side


Hang from pull up bar – 2 min

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