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

PBED 1 Desktop think big

 

Intensity.

Thursday, March 26, 2020

Conditioning

Every :30 for 12 Rounds, 5-7 burpees

WOD

6 Rounds

200m Run or 1:00 Jump Rope, Jumping, Jacks, or mountain climbers

20 DB Hang Clean and Jerks (if one DB, then switch half way so you do 10 on each side)

Cash Out

3 Sets

12 Lateral Raises

12 Front Raises

Rest :60

One KB/DB?

3 sets of 20 front raises

Then:

3 Rounds

1:00 Plank

1:00 Wall Sit

Questioning the intensity of the athletes of this cash out…IMG_4839

 

 

HOLD ON.

Wednesday, March 25, 2020

Strength

5 Sets

20 Stiff Leg RDL (add band to make harder)

Directly into:
20 Reverse Lunges

Rest 2:00

WOD

10-9-8-7-6-5-4-3-2-1

Bench Dips

KB/DB Russian Swing

HSPU or Hand Release Push Ups

*35 Double Unders, 35 jumping jacks, or 35 mountain climbers after each set

Cash Out

10:00 weighted walk

(Vest, farmer’s carry, goblet carry, etc.)

OR

Accumulate:

5:00 Farmer’s Carry/Suitcase Hold

 

Let’s here it for all the dogs getting their fitness in!IMG_4893

 

 

Option 1 or 2?

Tuesday, March 24, 2020

Option 1

800m Run

50 Devil’s Press

800m Run

Option 2 (only take this option if you’re feeling… crazy)

1 Mile Run

100 Devil’s Press

1 Mile Run

*See Instagram video for single arm version if you only have one DB.  Another option is to do burpees instead of Devil’s Press.

**If you don’t want to/can’t run for 800m sub 200 jump rope or 2x 50 jumping jacks/50 butt kickers

Cash Out

4 Rounds

20 Curls (hammer, single kb, db, whatever- just pump it up) 

12 DB Overhead Tricep Extension (keep elbows close)

*Rest :90-2:00 between sets

The Machnik Home Gym Set Up

IMG_4855

 

Max Reps! Push It!

Monday, March 23, 2020

*Remember to check out Instagram for video descriptions, let us know if you have questions and tag us to show us how it’s going!

Strength

EMOM 12, alt.:

Odd: 200m Run or approximately :45-60 of jump rope, mountain climbers, jumping jacks, bike, etc.

Even: 10 Push ups with :05 negative each rep OR 10 DB Floor Press with :05 negative
WOD

2 Rounds,

Accumulate Max Reps of Each:

3:00  Burpees

3:00 Lunge/Lunge/Squat/Jump Squat (these are unloaded- Lunge/Lunge/Squat/Jump Squat is one rep)

3:00 Thrusters (DB, KB, single arm or double arm- use what ya got)

*1:00 Rest between each movement, score is total reps

Cash Out

100-75-50-25

Russian Twists

Flutter kicks (4 Count)

Janet getting after it!!!
IMG_4953