Monday May 11, 2020
-Home WOD #54- -Warm Up- 2 rounds :30 bike/ski/row:30 lunges7/7 single arm DB DL5/5 single arm DB Russian swing3/3 single arm DB push press -Skill/Strength- EMOTM 8* 4 DB push…
-Home WOD #54- -Warm Up- 2 rounds :30 bike/ski/row:30 lunges7/7 single arm DB DL5/5 single arm DB Russian swing3/3 single arm DB push press -Skill/Strength- EMOTM 8* 4 DB push…
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)