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5/1/2020

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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.

20 min AMRAP:

  • 5 Pull ups
  • 10 Push ups
  • 15 Air Squats

Every 5 min, run 400 meters

4/30/2020

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.

2 sets – 1 min ON/OFF:

  • Mountain Climbers
  • Turkish Get Ups
  • W Leg Lifts
  • Handstand/Pike Hold
  • Heisman plyos

4/29/2020

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: 

  • Single Leg RDL 3×10/Leg
  • Pause 1 Arm Row 3×10/arm

Conditioning: 

For Time:

  • 50 Dumbbell/KB Deadlifts
  • 50 Sit ups
  • 50 Step Ups
  • 50 One Arm Thrusters

4/28/2020

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:

2 rounds:

  • 400m Run
  • 50 Double Unders

immediately into 5 rounds:

  • 10 Push ups
  • 20 Body weight walking lunges

immediately into 2 rounds:

  • 400m Run
  • 50 Double Unders

4/27/2020

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: 

  • Pause Bulgarian Split Squats 3×10/leg
  • 3 sets: Strict Pull ups x Max Reps + 10-20 Banded Bent Over Rows

Conditioning: 

For Time:

150 Russian Kettlebell swings

  • Every minute on the minute, stop and perform 5 burpees

4/25/2020

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.

Choose your own adventure:

For Time:

  • 50 Burpees
  • 100 KBS
  • 150 Step ups

Every 5 min, Run 400 meters including the start of the workout

Partition the reps however you want

Scale the run as needed

4/24/2020

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 Position RDL x 8/8/8
  • 1 Arm Z Press 3 x Max Reps/arm
  • 3 sets: 15 Pause Face Pulls + 15 Bent Over Rows

Conditioning: 

20 min AMRAP:

  • 10 Single Arm DB Hang Clean & Jerk (5/arm)
  • 10 Push ups
  • 15 Air Squats
  • 20 Double Unders

Partner or Solo options

4/23/2020

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.

At 80% Effort:

  • Accumulate 1 mile w/ a DB or KB
    • Carry it any way
  • Every 400 meters, put the weight down and jog an easy 400 meters – finish with a 400 meter run

4/22/2020

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 Towel Leg Curls + 10 Single Leg RDL/Leg
  • Deficit Pause Push ups 3 x Max Reps
  • 3 sets: Strict Pull ups x Max Reps + 10-30 Banded Pull Downs

Conditioning: 

3 sets – 1 min ON/OFF:

  • DB Man Makers (Burpee + Renegade Row + Squat Clean Thruster)
  • Chair Push up + Shoot Through + Chair Dip + Shoot Through

4/21/2020

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.

Deck of Cards – partner style

Split the deck with a partner and take turns drawing cards.  While one person is working, the other is resting.  Go back and forth until the deck is gone.  The number on the card is the number of reps.  The movements are:

  • Hearts = Alternating DB Snatch
  • Diamonds = Goblet Reverse Lunges
  • Cubs = DB Thrusters
  • Spades = Sumo Deadlift High Pull

Joker = 15 Burpees