FRIDAY MAY 1, 2020

WARM-UP-

3 ROUNDS W/ SINGLE KB or DB

10 Banded Good mornings

5/5 Single Arm KB or DB Bent Over Rows

:15 Left Arm DB Front Rack Hold

:15 Left Arm DB Overhead Hold

:15 Right Arm DB Front Rack Hold

:15 Right Arm DB Overhead Hold

10 “Strict Burpees”*

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up… 

-Skill/Strength-

8 minutes to prep and practice Kipping HSPU

-WOD-

"DIANE"

FOR TIME: 10 minute Cap

21-15-9

Deadlift (225/155) or *DB Deadlifts (50/35

Handstand Push-up

*if you have 2 DBs use both for the deadlift

(Score is Time) 

FINISHER 

"TABATA"

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 - Russian Twist

MOVT 2 - Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

(No Measure) 

Continue Reading

Wednesday april 29 2020

-WARM-UP-

2:00 EZ Pace Run/Bike/Row

Into...

2 ROUNDS

:30 Active Push-up Plank Hold

10 Scap Push-ups

:30 Hollow Hold

10 Bootstrappers

Into…

2 ROUNDS

10 Tuck-ups

10 Alt. Groiners

10 Russian KB or DB Swings

Into..

EMOTM 3

10 Air Squats

5 Burpees

-WOD-

"TABATA"

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 - Russian DB Swing (alt sides)

TABATA 2 - Air Squat

TABATA 3 - V-UPS

TABATA 4 - Plate Ground to overhead

-1:00 Rest b/t Tabatas-

(Score is Reps)

Continue Reading

WEDNESDAY APRIL 29, 2020

-WARM-UP-

2:00 EZ Pace Run/Bike/Row

Into...

2 ROUNDS

:30 Active Push-up Plank Hold

10 Scap Push-ups

:30 Hollow Hold

10 Bootstrappers

Into…

2 ROUNDS

10 Tuck-ups

10 Alt. Groiners

10 Russian KB or DB Swings

Into..

EMOTM 3

10 Air Squats

5 Burpees 

-WOD-

"TABATA"

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 - Russian DB Swing (alt sides)

TABATA 2 - Air Squat

TABATA 3 - V-UPS 

TABATA 4 - Plate Ground to overhead 

-1:00 Rest b/t Tabatas-

(Score is Reps) 

Continue Reading

TuEsday April 28 2020

-WARM-UP-

3 ROUNDS

:30 Row (Moderate) or High Knees

:30 Forward Shoulder Shrugs

:30 Backward Shoulder Shrugs

10 Up-Downs

10 Push-Up Negative to Downward Dog

Into...

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2: Right Leg Single Unders

R3 & R4: Left Leg Single Unders

R5 & R6: Single Unders

R7 & R8: Penguin Taps

-WOD-

4 RFT

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

FINISHER

3 SETS

25 Empty Barbell Curls or banded curls

25 Glute Bridge-Ups

Continue Reading

Sunday April 26 2020

 -Warm Up-

2 rounds of...

1 minute max burpees

Rest :30

1 minute bike/row/run/jump rope

Rest :30

AmRaP 1

5 pushups + 10 air squats

-WOD-

Rest 1 minute after each WOD

AMRAP 5

5 Push ups

10 jump squats

15 Single DB Russian Swings

EMOTM 5

10 Shoulder taps + 12 Sit-Ups

AMRAP 5

5 push ups

10 Jump squats

15 Single DB Russian Swing

Continue Reading

SatUrday april 25 2020

-WARM-UP-

AMRAP 12

10 PVC Pass Throughs

10 DB Deadlifts

10 DB Strict Press

10 Burpees

-WOD-

"Ava" is a workout that Jason Khalipa created for his daughter, Ava, who has been battling leukemia. Today Ava is doing great and on a path to a full recovery. Each year Jason has added a round to the workout, but this year he selected a 20:53 AMRAP because Ava was born at 2:53am. CRUSH IT!

"AVA"

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

Substitute Plate/DB Ground to Overhead

(Score is Rounds + Reps)

Continue Reading

Friday april 24 2020

-WARM-UP-

AMRAP 7

30 Single Unders

10 PVC Pass Throughs

10 Plate (or DB) Ground to Overhead

10 Plate (or DB) Strict Press

10 OH Plate (or DB) Lunges

-Strength-

5 sets

3 DB push Press + 3 DB split Jerk

(Perform on each side)

Rest 1:30-2:00 per set

(Score is Load)

-WOD-

AMRAP 10

2-4-6-8...

*DB Push Jerk (50/35)

5-10-15-20...

Lateral Hops over DB

*2 = 1 on each side 4 = 2 on each side

6 = 3 on each side

(Score is Rounds + Reps)

Continue Reading

Thursday april 23 2020

-Warm Up-

2 rounds

:30 jumping jacks

:30 arm haulers

:30 Cossack squats

Into..

1 round

:30 banded good mornings

:30 lunges

:30 hollow hold

:30 shoulder taps

-WOD-

For time : 20 minute Cap

50 DB Deadlifts

50 Sit-ups

50 Box Step ups

50 DB thrusters

Rx: 50/35

-Finisher-

8:00-10:00 minutes

Stretch and Mobilize

Continue Reading

Tuesday april 21 2020

-Warm Up-

EMOM 5

7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for ""Max"" Rep Movement

-Strength-

5 SETS ON A 15:00 CLOCK...

10 DB Forward Suitcase Lunges

10 DB Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB down

(Score is Load)

-WOD-

ON A 15:00 RUNNING CLOCK...

5:00 Max Distance Run, Bike, Row or Any Cardio

Immediately into...

AMRAP 10

21-15-9

DB Front Squat

9-9-9

DB Devils Press

(Score is Rounds + Reps)

Continue Reading

MondAy april 20 2020

-WARM-UP-

AMRAP 2

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

-1:00 Rest-

AMRAP 2

20 Single Unders

10 Sit-Ups

5 Burpees

-Strength/Skill-

EMOTM 5

:30 Max DB ""Speed"" Floor Press

:30 Max Glute Bridge Hold

-Rest 2:00-

EMOTM 5

:30 Max Single DB Curls

:30 Max Single DB Overhead Hold

-WOD-

AMRAP 7

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

-Rest 1:00-

AMRAP7

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

(Score is Rounds + Reps)

CORE FINISHER

2 SETS

1:00 Glute Bridge Hold

:30 Single Leg Glute Bridges (L)

:30 Single Leg Glute Bridges (R)

-1:00 Rest b/t Sets-

Continue Reading
Close Menu