A. Planks:
Complete 8 Rounds of the Right and the Left Arm
Push Up Position Plank: I-T-Pike Ankle Tap-T
B. For Time [12min cap]:
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
40 Dumbbell Strict Press (50’s/35’s)
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges
Bodyweight
B. For Time [12min cap]:
20 Towel Seated Row
40 Pike Push Ups (feet elevated on chair or couch)
20 Towel Seated Row
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges
A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees
B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch
Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54
And coming tomorrow…
A. Pistols: In 10 minutes practice pistol progressions Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)
B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat
Dumbbell Weight (50’s/35’s)
Body Weight
B. For Time [12min Cap]
20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols
A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way
Recommend…
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean
Bodyweight
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object
Post the time for the WOD. Ex: 11:10 Rx
And coming tomorrow…
A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees
B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch
Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54
B. In 3 minutes complete:
3 Rounds
10 Burpees
5 1-arm Thrusters R (50/35)
5 1 arm Thrusters L (50/35)
Then… AMRAP Burpees
3 minutes rest and repeat for 3 total rounds
C. Tabata Plank: 4 Rounds of 20 sec work: 10 sec rest each plank.
Elbow
R Side
Reverse
L Side
Bodyweight
A. Tempo Jump Squats: 3 sets of 6 reps 5510
B. In 3 minutes complete:
3 Rounds
10 Burpees
16 Squat Jumps
Then… AMRAP Burpees
3 minutes rest and repeat for 3 total rounds
Post load for thruster and total reps of AMRAPs. Ex: 100#, 152 Rx
And coming tomorrow…
A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way
Recommend…
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean
Bodyweight
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object
Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 7 am, 9 am, 12 pm, and 5:30 pm and 10 am in the morning on the weekends. Go get it!
E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees
Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.
And coming Saturday…
“Spartacus”
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement
DB Front Squat (50’s/35’s)
Mountain Climbers (R+L=1)
Dumbbell Swing (50/35)
T-Push Ups (50’s/35’s)
Jumping Lunges
Bent Row (50’s/35’s)
Side Lunge (50/35)
Pushup Row (50’s/35’s)
Lunge Twist (50/35)
Push Press(50’s/35’s)
Rest 1 minute between rounds
Bodyweight
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement
Jumping Squat
Mountain Climbers (R+L=1)
Broad Jumps
T-Push Ups
Jumping Lunges
Burpees
Side Lunge
Pushup Shoulder Tap
Lunge Twist
Pike Handstand Push Up
Rest 1 minute between rounds
