Monthly Archives: May 2020

Saturday May 9 2020

-Warm Up-

AmRaP 7

10 bootstraps

5 inchworms + push up

10/10 leg swings

5 tempo RDLs

-WOD-

“Madonia”

10 RFT

9 Push Ups

6 Deadlifts or 12 KB swings

30 double/single unders

Home WOD #50 - DL and Running

-WARM-UP-

AMRAP 5

10/10 Leg Swings (Forward and back)

8/6 Cal Bike or 200m Run

10 Banded Good Mornings

-WOD-

FOR TIME

20 DB Deadlifts

10 Jumping Lunges

200m Run

30 DB Deadlifts

20 Jumping Lunges

400m Run

50 DB Deadlifts

40 Jumping Lunges

600m Run

(Score is Time)

Home WOD #49Wednesday May 6 2020-Warm Up-1 round:30 box step ups/lunges :30 Tuck Ups:30 OH hold (L):30 OH hold (R)Into...1 round :30 box jump with slow step down:30 Russian swings (switch at…

-Warm Up-

EMOTM x 4 MINUTES

10 Up-Downs + Max banded Good Mornings

into...

AMRAP x 1 MINUTE

Air Squats

-Strength-

4 SETS ON A 12:00 CLOCK

10/10 DB Suitcase Split Squats

10/10 DB Bent Over Rows

(Score is Weight)

-WOD-

For time : 18 minute cap

50-40-30-20-10*

Single Arm DB Push Press (50/35)

Abmat Sit-ups

After each set perform a 200m run!

-WARM-UP-

LINE DRILLS*

25 feet for each drill jog back to start

Walking Knee to Chest Stretch

Walking Quad Stretch

Walking Figure 4 Stretch

Walking High Kicks

Butt Kickers

High Knees

Power Skip

Into…

2 ROUNDS

20 plate hops

5/5 Lunges weight lunges

5/5 weight front squats

5 Push Ups to downward dog

Extended Warm Up

TABATA

:20 on / :10 rest

Alternate between double unders and air squats

-WOD-

“LockDown ThrowDown Event 2”

AmRaP 8

2-4-6-8... etc..*

Alt DB hang Squat Cleans

*perform 24 Double Unders after each round of DB hang squat cleans

(Score is Total Reps)

SUNDAY FUNDAY!!

-WARM-UP-

EMOTM 5 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

-WOD-

FULL-BODY WORKOUT

AMRAP 7*

2-4-6-8...

DB Devils Press

10-20-30-40...

Mountain Climbers

-1:00 Rest-

AMRAP 7

2-4-6-8...

DB Devils Press

10-20-30-40...

Mountain Climbers

*Reset to first round at start of the second AMRAP.

(Score is Rounds + Reps)

-CORE FINISHER-

EMOTM 5 MINUTES

10 DB Slides into Max Plank

-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)