Archive for April 2020
April 20, 2020
Strength:Legs Superset x4 8/8 Weighted Side Step-Downs (All R, All L) 15 Hamstring Curls WOD:“Minutes From The Mall” 12 Minute AMRAP 15 KB/DB Swings 10 Push-Ups 15 KB/DB Swings 10 Sit-Ups Movements Tips:DB Ham Curl: https://www.youtube.com/watch?v=ZHlBSI6JPsA Towel Ham Curl: https://www.youtube.com/watch?v=0bco39LPixs
Read MoreApril 18, 2020
Instructions:1. Grab a partner and set up a time to connect and get after it. 2. Equipment: a. Plate, odd object, DB, KB, something with some weight to it b. Something to put a foot on for bulgarian splits squats 3. This is an AMRAP – as many rounds (and reps) as possible 4. Partners…
Read MoreApril 17, 2020
Warm Up:3 Rounds 6/6 Seated DB Press 6/6 Lunge Step 5 Glute Bridges with Pause Strength:14 Minute Alt. EMOM Even: 8-12 Push Jerk Odd: 8/8 Reverse Lunge *BB, DB, KB, Object WOD:“That’s a Big Twinkie” Tabata Clock – 8 rounds each, 0:20 work/0:10 rest, 1 min Rest Between Blocks 0:00-4:00 DB Push Press (Alt Arms/Rd)…
Read MoreApril 16, 2020
Warm Up:3 Rounds :45 Deadbug PA Clean Warm Up (Bar, PVC, Broom) Pigeon Pose to Duck Walk Strength:12 Alt EMOM Even: 10 BB Hang Power Cleans (DB 5/5) Odd: 8 BB RDL (DB/KB Single Leg 4/4) WOD:“Negative, Ghost Rider” 10 Minute AMRAP1 Wall Walk (2:1 Inchworms) 3 Rotational DB/KB/Bag Deadlifts 5 Jump Squats *reps increase…
Read MoreApril 15, 2020
Warm Up:Chili Warm Chubbs Sequence 8/8 Teapots :30 Pillar WOD:“The Rains of Castamere” 10 8-Count Burpees* 20 Sit-ups 9 8-Count Burpees 18 KBS 8 8-Count Burpees 16 Heel Taps (R+L=1) 7 8-Count Burpees 14 V-Ups 6 8-Count Burpees 12 Plate Touch/Ball Slam 5 8-Count Burpees 10 Shoulder Taps (R+L=1) 4 8-Count Burpees 8 Sprinter Crunches…
Read MoreApril 14, 2020
Warm Up:Shoulder DROM 3 Rounds Childs Pose 10 PVC or Towel Lift Offs 5/5 MS Press Strength:15 Min Clock 5×10/10 Half Kneeling DB/KB/Landmine Press 5×10/10 DB/KB Renegade Rows WOD:“Beets, Bears, Battlestar Galactica” 12-18-24-18-12 DB/KB Snatch (Split evenly) Mountain Climbers (R+L=1) Double Unders (2:1 Jacks/1:1 Penguins)
Read MoreApril 13, 2020
Warm Up:3 Rounds 2/2 Spiderman with Rotation 5 Russian Baby Makers 8 Elevated Push-ups Strength:Front Squat* or Tempo Goblet Squat** *Barbell: 5×5 **Straight KB/DB/Odd Object: 5×5 Tempo (3311) HERO WOD:“Laredo” 6 Rounds 24 Air Squats (RX+ Goblet Squat) 24 Push-ups (RX+ HRPU) 24 Walking Lunge (RX+ Weighted Lunge) 400m Run or Sub (500m Row, 30/21…
Read MoreApril 11, 2020
Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…
Read MoreApril 10, 2020
Warm Up: Get your mind right/ Make a plan Chubs sequence 2 rounds 10/10 SA Push Press 5 No jump Burpees Trunk Circuit: :45 sec On :15 sec Off Standing Crunches Plank Heel Touches 6 in Hold Crunches WOD: “Kal-Who†100 SA DB/KB/Barbell Thrusters * 5 Burpees at the top of every minute **SA Thruster…
Read MoreApril 9, 2020
Warm Up:Chili Warm 3 Rounds 5/5 MS Press 8/8 BW Walking Lunge 5 Athletic Burpees Strength:4 Rounds For Quality 10m Walking Lunge (Plate, DB, KB, Odd Object) Broad Jump back to start*If inside, 6/6 OH Lunge, 6 box/bench/stair jumps WOD:“Cardio is Hardio” 20 Minute Alt. EMOM Even: MOVE (Burpees/Dubs/Bike/Row/Run/Jacks/Etc) Odd: Rest *Opt. Plate Pump Finisher…
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