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5/13/2020

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Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

Deck of Cards WOD

  • Hearts = DB Hang Clean & Jerk for both arms
  • Diamonds = Goblet squats
  • Clubs = Double unders/singles x 5
  • Spades = Pull ups / Inverted rows

Joker = Run 400m

 

5/12/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

Partner WOD – 5 sets each:

  • 100m Run
  • 20 Alternating DB Snatch
  • 100m Run
  • 10-20 Push ups

Alternate rounds

5/11/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: 10 x 1 Arm Thruster + 10 x 1 Arm Overhead Walking lunge/side
  • 3 sets: 10 x 1 Arm High Pull + 10 x 1 Arm Row/side

Conditioning: 

3RFT:

  • 400m Run
  • 21 KBS
  • 12 No Push up Burpees

5/9/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

5-4-3-2-1

  • Turkish Get ups/side

30-60 sec plank after each round

5/8/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

Partner “Bert”

For time:

  • 50 Burpees
  • 400m Run
  • 100 Push ups
  • 400m Run
  • 150 Lunges
  • 400m Run
  • 200 Air squats
  • 400m Run
  • 150 Lunges
  • 400m Run
  • 100 Push ups
  • 400m Run
  • 50 Burpees

Split the reps

Scale as needed

5/7/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

For time:

  • 50 Sit ups
  • 50 Double Unders
  • 40 Cross Body Mountain Climbers
  • 40 Double Unders
  • 30 Russian seated Twist
  • 30 Double Unders
  • 20 V-Ups
  • 20 Double Unders
  • 100 Flutter Kicks
  • 10 Double Unders

5/6/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: 10 DB Snatch + 10 DB Reverse Lunges + 10 x Half kneeling One Arm Press – both sides
  • 3 sets: Max Strict Pull ups + 2-3 Slow Negatives

Conditioning: 

3 sets – 3 min ON/OFF:

  • 6 Bench Dips
  • 9 KBS
  • 12 Lateral Jumps Over KB

Pick up where you left off on previous round

5/5/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

For time;

  • 21 Burpee Pull ups
  • 400m Run
  • 15 Burpee Pull ups
  • 400m Run
  • 9 Burpee Pull ups
  • 400m Run

5/4/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: (2 Goblet Walking Lunges + 2 Goblet Squats) x 5
  • Pause Inverted Rows 3×10-20

Conditioning: 

Partner WOD

5 sets each:

  • 8 Push Press/arm
  • 16 Body weight step ups
  • 32 Double unders
  • 16 Body weight step ups

alternate rounds

5/2/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

4 min AMRAP:

  • 10 Devil’s Press
  • 30 Double Unders

rest 4 min

4 min AMRAP:

  • 10 Alternating DB/KB Snatch
  • 30 Double Unders

rest 4 min

4 min AMRAP:

  • 10 Single Arm Hang Clean & Jerks (5/arm)
  • 30 Double Unders