4/9/20

Thursday, April 9, 2020

Pre-WOD Work

4 Rounds

Max Unbroken Push Ups (if less than 15, go to your knees to get at least 15)

30 Russian Twists (add weight if desired)

WOD

4 Rounds

5 DB Deadlifts

5 DB Hang Cleans

5 DB Push Press

4 DB Deadlifts

4 DB Hang Cleans

4 DB Push Press

3 DB Deadlifts

3 DB Hang Cleans

3 DB Push Press

400m Run (If you’re not running do 2:00 of steady state movement- jump rope, jumping jacks, mountain climbers, bike, row, etc.)

Cash Out

3 Rounds

10 Right Leg Glute Bridge

10 Left Leg Blute Bridge

:20 Hold at top (both feet on ground)

:60 Plank

 

 

 

4/8/20

Wednesday, April 8, 2020

Strength

Bench/Floor Press

15 Reps (:03 down, :03 up)

12 reps (:03 down, :03 up)

10 reps (:02 down, :02 up) into 10 fast reps

10 reps (:02 down, :02 up) into 10 fast reps

*:30 Hollow Hold after each set

*Can use single DB /KB if needed- hold at chest

WOD

40-30-20-10

DB/KB Front Rack/Goblet Reverse Lunges

Leg Lifts Over DB

*200m Run after each round (If you’re not running do 1:00 of steady state movement- jump rope, jumping jacks, mountain climbers, bike, row, etc.)

Cash Out

5:00 Farmer’s Carry, every time you drop do 50 flutter kicks

 

4/7/20

Tuesday, April 7, 2020

Strength

3 Rounds

10 Goblet (or whatever you have) Squats (wide/sumo stance)

10 Goblet Squats Regular Stance

10 Goblet Squats Feet Together/Toes Forward

* 2:00 Rest between rounds

*Do all 30 reps unbroken

*Add band above your knees if you have it to make it more challenging (see video on FB or Instagram)

WOD

AMRAP 15

200m Run*

20 Step Ups (Add load if desired)

15 Push Ups

10 Bent Over Rows

*If you’re not running do about 1:00 of steady movement (jumping jacks, mountain climbers, jump rope, bike, etc.)

Cash Out

3 Rounds

:45 OH DB Tricep Extensions

:45 Hammer Curl

:45 Gun Walk

*rest as little as possible between movements and rounds

 

 

4/6/20

Monday, April 6, 2020

Hope everyone is enjoying the No Foolin’ Challenge! Keep up the great work!!!  Reach out if you have any questions!

Strength

EMOM 12:

Odd: Conditioning (Athletes’ choice- run, bike, jumping jacks, jump rope, mountain climbers, row, etc.)
Even: 25 Unbroken Russian Swings (scale as needed)

WOD

AMRAP 15

1 DB Hang Clean

1 DB Thruster

1 Burpee Over DB

2 DB Hang Clean

2 DB Thrusters

2 DB Over DB

*Add a rep every round
Cash Out

3 Rounds

:60 Plank Get Ups

:60 Flutter Kick

 

4/3/20

Friday, April 3, 2020

See video description on Instagram and Facebook!

Strength

DB or Barbell Or KB Curls

***:60 Wall Sit after each set

Set 1: 3x Through 3 Tempo Reps (:05 up/:05 Down) into 5 fast reps (so 24 reps)

Set 2: 15 Reps with :05 negative

Set 3: 15 Reps with :05 Negative

Set 4: 10 Reps with :05 negative into 10 fast reps

Set 5: 10 Reps with :05 negative into 10 fast reps

WOD

3 Rounds

20 Single Arm Shoulder to Overhead (switch half way)

30 Burpees over DB

40 Alt. DB Snatch

50 DB Goblet Squats
Cash Out

5-10 Minute Walk, Jog, Run  OR Mobility/Stretching 

4/2/20

Thursday, April 2, 2020

See video description on Instagram on Facebook!

Strength

EMOM 12, alt:

Odd: :45 run, jump rope, mountain climber, jumping jack, etc.

Even:  Max Floor Press

WOD

AMRAP 12

15 DB Deadlifts

15 HSPU Or Hand Release Push Ups

Rest 2:00

AMRAP 12

100m Forward/Backward Shuttle Sprint (cones 10m apart- run forward to cone, and backwards back!)

20 Weighted Russian Twists

Cash Out

3 Rounds

12 reps each side single leg glute bridge

:60 Good Mornings (band or light load)

 

No Foolin’

Wednesday, April 1, 2020

Strength

3 Rounds

10 each side single arm strict press (:03 hold at top of each rep)

10 each side single arm row (last rep hold top position for :10)

WOD

30-20-10-20-30

Burpee

DB Sit Ups 

Air Squat

*1:00 Plank after each round
Cash Out

Accumulate

3:00 Farmer’s/Suitcase Carry

3:00 Goblet Carry (object at chest but not resting on chest)

 

 

3/31/20

Tuesday, March 31, 2020

See video on Instagram and Facebook for video description!

Strength (do pre or post WOD- athlete’ choice)

3 Rounds

15 Bench Dips

15 Push Ups

30 Shoulder Taps

:30 Plank on Hands

:60 Wall Sit

*Try to move through this with little to no rest (use the wall sit as the “rest” for your upper body, push through on the first movements and plank hold)
WOD

AMRAP 12

2-4-6-8-10-12….

Devil’s Press

Alt. Pistols 

Rest 2:00

AMRAP 12

100m Shuttle Sprint (cones 10m apart)

20 V-Ups

 

3/30/20

Monday, March 30, 2020

*See Instagram and Facebook for video description!

Strength

3 Rounds, each leg

8 Bulgarian Split Squats with :08 hold at parallel (Decrease weight)

8 Bulgarian Split Squats with :08 hold at parallel (Decrease weight)

8 Bulgarian Split Squats with :08 hold at parallel (Decrease weight)

(s0 24 reps each leg)

*If you have weight decrease weight each set, if not do 24 unloaded with :08 hold every 8 reps

*Hold weight in hand opposite the foot that’s on the ground.

*Each round is 24 reps per side.

*2:00 Rest after each round (a round is 24 reps EACH LEG)
WOD

800m Run

Then:

4 Rounds

10 DB Hang Clean and Jerks (if you have one db- switch every 5 reps)

20 Squat and Lateral Hop

Then:

800m Run

*If you’re not running, sub with 200 jump rope or 2x: 50 jumping jacks/50 mountain climbers

Cash Out

4 Rounds

20 Leg Lifts over object

30 Flutter Kicks

:30 Each side plank

 

Friday!

Friday, March 27, 2020

Strength

4 Sets

24 Alt. Floor Press, with opposite arm in lockout (or do all 12 on one side, then 12 on the other)

Directly into:

12 Push Ups (Band resisted if possible)

WOD

3 Rounds

AMRAP 6

20 Alt. Jumping Lunges

20 Sit Ups 

10 Jump Squats

10 V-Ups

*2:00 Rest between rounds, pick up where you left off
Cash Out

5-10 minute walk, jog, or run (Or CFHY Running Workout) OR 5-10 stretching/mobility

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