Archive for April 2020
May 1, 2020
How You Doing? I’ve got a question for you. How many books have you read since you’ve been forced to take a timeout? How’s that second language coming? Did you at least clean the garage like you said you were going to? We all had these grand plans when the hammer came down and forced…
Read MoreApril 30, 2020
WOD:“Firestarter” For Time 100 Double Unders (2:1Singles/Jacks 1:1 Penguins) 90 Single Arm DB Thruster 80 Mountain Climber (1,1,2,2,3,3) 70 Single Arm DB Clean & Press 60 Sit-Ups 50 Single Arm DB Snatch 40 Windshield Wipers (1,2,3,4) 30 Single Arm DB Push Press 20 V-Ups 10 DB Goblet Squat *Split single arm movements evenly
Read MoreApril 29, 2020
WOD:“The Green Mile” 15 Minute AMRAP 12 Deadlifts (BB/KB/DB) 6 HRPU 12 Upright Rows (BB/KB/DB) *if performing with BB, same weight so limiting factor is Upright Row **if you have a heavy KB/DB, use 1 in front of body for both movements ***if lighter DB set, use pair at your sides for both movements
Read MoreApril 28, 2020
WOD:“Misery” 12 Minute AMRAP 2 DB Lungesters 2 Plank Burpees *Add 2 reps of each per round 1 Lungester = Rev Lunge R, Rev Lunge L, Thruster **If you don’t have a matching set of DB, use a light BB or 1 DB/KB in front rack)
Read MoreApril 27, 2020
WOD:“The Shining” 5 Rounds 1:00 Max Air Squat 1:00 Max Sit-Ups 1:00 Max Push-Ups 1:00 Max KB/DB Swing 1:00 Rest *Score is total of all reps
Read MoreApril 25, 2020
Instructions:1. Grab a partner and get in touch via technology 2. Equipment: a. Box or something to jump/step up on b. DB/KB/Odd Object c. Jump Rope 3. Partners work simultaneously – Partner A completes 8 Minute AMRAP A, Partner B completes 8 Minute AMRAP B. 4. Rest two minutes after the 8 Minute AMRAPs and…
Read MoreApril 24, 2020
Warm Up:3 Rounds 6-8 True Push-Ups 6/6 Light Tricep Kickbacks 5 Squat Therapy Strength:12 Min Clock4×10 Floor Press to Skull Crusher 4×15/15 Wall Sit Hammer Curls WOD:“I Want My Baby Back, Baby Back, Baby Back” 7 Rounds 7 Lateral Shuffle (2) Burpees 7/7 DB Rows 7 DB Weighted Sit-Ups Movement Tips:Floor Press to Skull Crusher:…
Read MoreApril 23, 2020
Warm Up:3 Rounds 5 Russian Baby Makers 8/8 BW Lunge 5/5 Pillar with Reach Double Under Practice/Mobility Strength:12 Minute Alternating EMOM (:40 Work/:20 Rest) Even: Goblet Squat to Curl Odd: 1/1 Reverse Lunge to OH Press *1 KB/DB for all moves, hold in front rack one hand on each side WOD:“They’re Magically Delicious” 40 Double…
Read MoreApril 22, 2020
Warm Up:3 Rounds :45 Deadbug 6 Good Mornings 4 Athletic Burpees Ankle Mobility Strength:Deadlift Barbell 3×5 Straight ORDB/KB/Backpack 4×5/5 Suitcase Deadlift *tempo if weight is light ALL (:30 Superman hold after each set) WOD:“Like A Good Neighbor” 6 Minute AMRAP4/4 Single Arm Alt. Devils Press 16 DB Toe Tap Rest 2 Min 4 Minute AMRAP3/3…
Read MoreApril 21, 2020
Strength:15 Min Clock 4×10 Bench/Chair Dips (Weight on lap if necessary) 4×10 Bent Over Rows (BB/DB/KB) 4×10 Front Raise (Plate/DB/KB/Bag) *add tempo if weight is light WOD:“Every Kiss Begins With Kay” 4 Rounds 20 Power Clean (DB 10/10 – one head touches floor) 20 Pulse Air Squats 20 Push Press (DB 10/10) 20 Pulse Air…
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