Monday March 29 2020

-Warm Up-

2 minute bike/row/run

:30 groiners

:30 alt knee to chest pulls

:30 Frankenstein kicks

:30 alt toe taps

Into..

2 sets

5 Romanian Deadlifts

5 slow Deadlifts (below the knee to stand)

-WOD-

FOR TIME : 18 minute cap

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

Subs for HSPU

box/bench HsPu

DB Push press (can split even on each side of you only have 1 DB)

DB push press

Regular Push Ups

Sub for the bike

400m run

30/25 Cals row

Sub for barbell DL

can use DB for the deadlifts

Single Sumo DL

Backpack DL

Continue Reading Monday March 29 2020

Saturday march 28 2020

-Warm Up-

1 round

:30 wall sit

:15/:15 doorframe stretch

:30 reverse plank hold

:30 wall sit

Into...

3 rounds

10 jump squats

10 scap pushups

10 shoulder openers

-WOD-

FOR TIME

10 Rounds of ""CINDY""*

Immediately into...

""T2B FRAN""

21-15-9

Thrusters (95/65) or DB thruster

Toes 2 Bar or V-UPS

*1 Round of ""CINDY"" is...

5 Pull-Ups

10 Push-Ups

15 Air Squats

**Vest Optional for Cindy portion

Continue Reading Saturday march 28 2020

Thursday march 26 2020

Home WOD #11

-Warm Up-

1 round

20 shoulder taps

:30 single unders

10 up downs

:30 calf stretch each side

Into..

1 round

4/4 DB push press

:30 single - single - double (practice)

10 jump squats

15 plate hops

:30 calf stretch each side

-WOD-

15 minute cap

10 RNDs for time

8 DB push jerk*

40 double unders

*alt arms every round

*Example :

RND1 : 8DB push jerk (left)/40 doubles

RND2 :8DB push jerk (right)/40 doubles

In the workout you will perform 40 reps on (Left) and 40 reps on the (right)

Push press Reps should be unbroken each round, consider dropping the reps to 6 or 4 to maintain unbroken sets

We can scale the doubles to penguin taps / plate hops / or x2 singles

Continue Reading Thursday march 26 2020

Wednesday march 25 2020

Home WOD #10

-Warm Up-

AmRaP 4

4 lunges +shoulder opener

4 up/downs

4 hollow rocks

4 broad jumps

Into...

2 rounds

5/5 single arm DB sumo deadlift

5/5 Single arm DB bent over rows

5/5 DB hang cleans

5/5 DB front rack lunges

-Strength-

Death By DB hang Squat Clean*

EMOTM x 10

*adding 2 (two) every minute

Alt DB hang squat cleans

2,4,6,8,10... etc

Rx 50/35

*scale as needed

-WOD-

AmRaP 6

3 plate ground to overhead 45/35

6 alt over head lunges

9 plate bent over rows

Rest 3 minutes

AmRaP 6

3 plate ground to overhead 45/35

6 alt overhead lunges

9 plate bent over rows

Continue Reading Wednesday march 25 2020

Tuesday march 24 2020

-Warm Up-

Alt TABATA

Jumping jacks —> mtn climbers

Alt groiners —> lunges

Into..

2 rounds

:30 pec smashing

10 scap pushups

5 tempo pushups

-WOD-

3 RFT

30 Burpees*

20 Alt V-Ups

25/20 Cal Bike (400/300 meter run)

- this should be about 90 seconds of work

- Can also row same number of Cals

*Burpees go down by 10 reps each round...30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

Continue Reading Tuesday march 24 2020

MOndAy march 23 2020

Tomorrow’s WoD 

6 sets

AmRaP 3 with a 1:00 minutes rest between sets

4 Power Cleans 115/75*

4 Hand Release Push ups

4 Low Box Jumps (20/16)**

*can sub in Single DB alternating reps for a total of 4 (2 on each side) - no DB ?? Use your back pack and perform 4 backpack cleans

**can sub in forward lunges, for a total of 4 (2 on each side alternating)

Post WoD finisher

4 sets

:30 hollow flutter kicks

:30 Russian twist (no weight)

Continue Reading MOndAy march 23 2020

Sunday march 22 2020

Home WOD #7

-Warm Up-

AmRaP 2

20 jumping jacks

5/5 single leg RDLs

Rest :30

AmRaP 2

20 mountain climbers

10 plate deadlifts

Rest :30

AmRaP 2

10 jump squats

5 up/downs

-WOD-

AmRaP 11

30 plate deadlifts

15 tuck jumps / tuck ups / abmat situps

30 plate bent over rows

Continue Reading Sunday march 22 2020

Saturday march 21 2020

-Warm Up-

3 rounds

10 up/downs

10 bootstraps

5/5 DB or backpack push press

-STRENGTH-

EMOTM 10

MIN 1 - :40-:45 Max Reps Single DB FR Lunge Lunge Thruster*

MIN 2 - :40-:45 Max Reps DB Slides

***HOME WOD #6***

ON A 15:00 RUNNING CLOCK...

Buy In:

100 Single Arm DB Thruster

In the remaining time...

AMRAP of:

1:00 Run, Bike, Row, jump rope

20 Reverse Lunges

(Score is Rounds + Reps)

Continue Reading Saturday march 21 2020

Friday march 20 2020

-Home WoD #5-

-Warm Up-

1 round

25 jumping jacks

25 cross jacks

10 bootstraps

10 floor sweeps

Into...

2 rounds

10 groiners

5 push up to pike

10 sit-ups

-Strength/Skill-

5 sets

5/5 single arm seated DB press

Super set with

:30 DB taps (arms length away)

-WOD-

For time: 25 minute cap

100m run

10 pushups

10 up/down plate hops

200m run

20 pushups

20 up/down plate hops

400m run

30 pushups

30 up/down plate hops

600m run

40 push ups

40 up/downs plate hops

800m run

Run times should be :

100m = :30 or less

200m = 1:00 or less

400m = 2:15 or less

600m = 3:30 or less

800m = 4:30 or less

You can use these times as a guideline for the WoD.

You can sub out rowing or biking of equal time duration if you have one of those

Rowing

100m

250m

500m

750m

1000m

Bike

10/6 Cals

20/14Cals

30/20 Cals

40/28 Cals

50/34 Cals

Continue Reading Friday march 20 2020

Thursday march 19 2029

Home WoD #4

-Warm Up-

1 round

Toe touches

High knees

Butt kickers

Side shuffle

High skips

Into..

2 rounds

10 alt lunges

10 shoulder taps

:30 hollow hold

Into..

2 rounds

5 squat jumps

:20 plank hold (elbows)

5 push up to pike

-WOD-

AmRaP 15

20 alt DB power Cleans

20 Alt DB front rack

50 double unders

****NO EQUIPMENT VERSION*****

AmRaP 15

20 backpack Cleans

20 backpack lunges

50 plate hops or :30 of up/downs

Continue Reading Thursday march 19 2029