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…

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Thursday may 7 2020

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)

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Wednesday may 6 2020

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…

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TUesday may 5 2020

-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!

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Monday may 4 2020

-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)

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Sunday May 3 2020

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

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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)

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