WOD
Friday 04.24.2020
POSTED ON April 23, 2020
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8 squats with a press out
1min standing quad stretch L/R
Complete 3 sets WOD: “Sunny Day”
RX (Level 1) & Intermediate (Level 2)
WOD
Thursday 04.23.2020
POSTED ON April 22, 2020
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50ft walk on toes forwards
50ft walk on toes backwards
1min/1min couch stretch L/R
50ft high knees 50ft butt kicks
Complete 3 sets (you need to do all the warm up sets)
RX (Level 1) & Intermediate (Level 2) 5k Run
Beginner (Level 3) Set a watch and run or walk 25min *record your distance completed.
Tabata Core :20 of work :10 of rest for 8 sets on each exercise
Bent knee hollow body hold
WOD
Wednesday 04.22.2020
POSTED ON April 21, 2020
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30ft walking lunge with a twist
A1.) Alternating Dead Bug 5 sets of 20; rest :45
A2.) Single leg weighted step up to 16-20in box 5 sets of 8/8; rest :60
A3.) Single Leg Box Jump 5 sets of 3-5 reps on each leg; rest :45/:60
Complete 4 rounds for Quality
Intermediate (level 2): 35/20
Beginner (Level 3): 35/20 (russian swings)
WOD
Tuesday 04.21.2020
POSTED ON April 20, 2020
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A. Build to a heavy 3 Hang Power Clean + 1 Push Jerk today in
*if no barbell then use two dumbbells and perform EMOM for 10-15min or use a back back and build to a heavy or if sand bag available perform as well.
Option 1: (limited weights)
30 single dumbbell suitcase deadlift
50ft single arm overhead carry
Intermediate (Level 2): 35/20
Beginner (Level 3): 20/10
*Use a backback or house hold item if no dumbbells available.
WOD
Monday 04.20.2020
POSTED ON April 19, 2020
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50m shuttle run down and back
5 squats with a press out
WOD
Friday 04.18.2020
POSTED ON April 17, 2020
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*Today hold something for weight in the goblet position.
A1.) Rear foot elevated single leg squat 5 sets of 8/8 @21×1 tempo; rest :30/:60
A2.) Turkish Get Up 5 sets 2/2; rest :30/:45
*Turkish sit up use an empty hand or house hold iteam
RX (Level 1): Add a weight as a goblet squat 50/35 Intermediate (Level 2): Add a weight as a goblet squat 35/20; hand release push ups
Beginner (Level 3): Perform air squats and push ups from the knees
2min single leg forward fold L/R
WOD
Thursday 04.16.2020
POSTED ON April 15, 2020
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8 alternating cossack squats
10/10 single leg glute bridge
50ft/50ft single arm overhead carry
50ft/50ft heavy single arm farmers carry
*Scale handstand hold to piked hold off a box, table, chair or just in the piked position on the ground. Core
15 dumbbell or house hold item french press
20 alternating dumbbell hammer curls or house hold item
WOD
Wednesday 04.15.2020
POSTED ON April 14, 2020
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15ft walking lunge with a twist
RX (Level 1) 3 rounds for time
150ft walking lunge **For every step you take perform 1 burpee.
1st round 43 steps to complete 150ft 43 burpees
2nd round 45 steps to complete 150ft 45 burpees
3rd round 41 steps to complete 150ft 41 burpees Time: 15:17
WOD
Tuesday 04.14.2020
POSTED ON April 13, 2020
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Warm Up
20 seal jumping jacks
10 scap push ups
30ft walking lunge with a twist
Complete 4 rounds
Foundation:
A1.) Single Leg RDL 5 sets of 8/8 @31×1; rest :45/:60 A2.) Seated Single Arm Push Press with dumbbell or household item 5 sets of 8/8 @31×1; rest :45/:60
WOD
Monday ..
POSTED ON April 13, 2020
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50ft walk on toes forwards
50ft walk on toes backwards
6 alternating cossack squats
WOD: “Annie is out sick” 50-40-30-20-10
RX (Level 1): perform double unders
Intermediate (Level 2): perform double under cut in half or count attempts
Beginner (Level 3): Perform 2:1 single unders
