Friday 6.5.2020


Skill / Strength:

10 minute EMOM

Odd:  10 Turkish Sit Ups

Even:  5/5 Single Legged Deadlifts

WOD Prep:

4 Alternating Power Snatches (with DB or Bar)

4 V- UPs or TTB

then

2/2 Hang Squat Cleans

4 Lateral Burpees

WOD:

40 -30 – 20

Alternating DB Power Snatches

V- Ups

Directly into…

10 -20 – 30

Single DB Hang Squat Cleans

Lateral Burpees Over DB

Sub for V-Ups: Sit Ups

Barbell and/or Equipped Version:

30 -20 – 10

Power Snatches (95/65)

Toes 2 Bar

Directly into…

10 -20 – 30

Hang Squat Cleans (95/65)

Lateral Burpees Over Bar

Wednesday 6.3.2020


Warm Up:

6 minute AMRAP

10 Step Ups

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Shoulder 2 Overhead

-Using an empty bar or on 5/5 on each side with DB

WOD:

5 Rounds:

3 minute AMRAP

5/5 Power Clean & Jerks

10 Box Jumps

1 minute Rest

· 5 Reps with a barbell @ (135/95)

Cash Out:

3- 5 Rounds

10 Overhead Revers Lunges

10 Bicep Curls

Tuesday 6.2.2020


 

Warm Up:

Using Jump Rope

6 minute AMRAP

5 Walk Outs

10 Pass Thrus

20 Jump Ropes

Then…

3 Rounds

30 sec DB Overhead hold Right

30 sec DB Overhead hold Left

30 sec Alternating Renegade Rows

30 sec Rest

WOD:

(20 minute time Cap)

50 Double Unders

50 Sit Ups

50 Double Unders

50 Single Arm Dumbbell Burpees

50 Double Unders

50 Sit Ups

50 Double Unders

50 Single Arm Alternating Dumbbell Snatch

50 Double Unders

50 Sit Ups

50 Double Unders

Monday 6.1.20 – We are coming back!


Warm Up:
In 8 minutes
400m Jog
Then
AMRAP
3 Inch Crawls
5 Object Swings
10 Plank Drags
10 Deadbugs
WOD:
3 Rounds:
8 minute AMRAP
800m Run
Then
5 – 10 -15 – 20 – 25 – 30…
Object Swings
Push Ups
2 minute Rest

Sunday 5.31.20


ACTIVE REST & MOBILITY

5k Walk

Then Mobility

Upper Body

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute Each Side

3. Wrist Stretches: 1 Minute

Lower Body

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

 

Saturday 5.30.20


WOD:

6 Rounds

Every 5 minutes

10 Dumbbell Power Clean & Jerks

100m Heavy Object Run (Ideally a sandbag)

400m Run

Barbell Version: 8 Power Clean & Jerks (115/85)

Friday 5.29.20


SKILL / STRENGTH:

7 Rounds EMOM

Minute 1: Strict Press or Handstand Push ups

Minutes 2: 10 Pistols

WOD:

10 Rounds for Reps

2 minute AMRAP

12 Object Facing Burpees

Max Reps of Movements

1 minute Rest

Odd Rounds: Weighted Curtsey Lunges

Even Rounds: V-Ups

Score = Total Reps (burpees do not count)

Throwback Thursday 5.28.20


WOD:

800m Run @ 3,2,1 Go

400m Run @ 8 minutes

200m Run @ 12 minutes

800m Run @ 14 minutes

400m Run @ 22 minutes

200m Run @ 26 minute

800m Run @ 28 minutes

400m Run @ 36 minutes

200m Run @ 40 minutes

· Ideally, Work=Rest

SUBS:

800m Run: 1000m row or 1.5 mile Bike

400m Run: 500m Row or .7 mile Bike

200m Run: 250m Row or .3 mile Bike

Cash Out:

Couch Stretch: 2 minutes on each leg

Wednesday 5.27.20


Movement Prep

3 Rounds:

30 sec hold Bottom of Goblet Squat

30 sec DB or Barbell locked Overhead

20 Shoulder Taps

WOD:

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats

Rest 3 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 3 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters

Cash Out:

2 minutes each Side: Banded Hamstring Stretch Crossover

Tuesday 5.26.20


Core Warm Up

30 – 20 – 10

Bicycle Abs*

Russian Twists**

Plank Ups

Prisoner Supermans***

*touching both knees = 1

**Over and back = 1

***Fingers interlocked behind the head

WOD:

20 minute Ladder of

100m Farmers Carry

10 Object Swings

10 Sit Ups

100m Farmers Carry

20 Object Swings

20 Sit Ups

100m Farmers Carry

30 Object Swings

30 Sit Ups

etc..