April 08, 2020 Wednesday

If you have a barbell, use it at 115/85 If no barbell, use the heaviest bag, box, etc. that you can front squat and safely put down.

April 07, 2020 Tuesday

Scaling Options: Hollow Rocks => :30 Hollow Hold => :30 Tuck Hold Inch Worms => 50ft Bear Crawl 50/30/10 Reps => 25/15/5 Reps 3 Things: - Attack today depending on how you feel. If you’re chomping at the bit, get after this one. If you’re just looking to move, this workout is a nice one to just cruise through. - The hollow rocks might be a sticking point for most today. 90 total reps is a lot. Break up as needed. - Stay virtuous on your inch worms, especially if attacking this workout hard. Don’t sacrifice form for time. Things should slow down a bit on these. Return to a full standing position between each rep and get a solid walk out and walk in each time.

April 06, 2020 Monday

Scaling Options: Mountain Climbers => Plank Shoulder Taps 10/50/10 Reps => 5/25/5 Reps 3 Things: - INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio. If you find yourself taking longer than that, consider the scaled reps option. - CONSISTENCY. Like the run intervals on Saturday, we’re looking for consistency across rounds. So, yes, go hard. But also go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%. - Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!

April 05, 2020 Sunday

If you don't have a dumbbell, use a soup can, water bottle, etc.

April 04, 2020 Saturday

Resting Motion

Scaling Options: Double Unders => Single Unders I am including this as a separate workout for those of you with jump ropes!

April 03, 2020 Friday

April 02, 2020 Thursday

Use any object for KB swings: Kettle Bell Dumbbell Backpack Soup can Heavy book Spare child

April 01, 2020 Wednesday

March 31, 2020 Tuesday

Scaling Options: HSPU => Pike Push-ups => Hand Release Push-ups 3 things: - Each round should take around 1 minute to complete. If it's taking longer than that, this workout is going to get nasty fast. Consider scaling the reps back a bit. - Fast transitions. Go directly from the tuck jumps into the HSPUs. - HSPUs are meant to be unbroken. If you are a rock start at this movement, go with strict HSPU.

March 30, 2020 Monday

Scaling Options: Shoulder Taps => :50 sec Plank Hold Hollow Rocks => :50 sec Hollow Hold Push-ups => Knee Push-ups Skater Jumps => Single Leg Vertical Jumps 3 Things: - "Filthy Fifty" at home for those familiar with that iconic CrossFit workout. - We're throwing the kitchen sink at you. Some movements you'll breeze through, others will take a bit more time. Push through as fast as you can. - Like Filthy Fifty we're saving the best for last. 50 burpees to end the entire thing. Finish strong!

March 29, 2020 Sunday

Scaling Options: Mountain Climbers => :30 sec plank hold Walking Lunges => Box Step-ups 3 Things: - Keep the intensity high for each 10 min AMRAP. You get a full 5 min rest between AMRAPs, so treat each one like it's the only one you'll do. - Look to get many rounds for each AMRAP. The movement cycle time should be quick. If it isn't, consider reducing the reps for each movement. - Supermans. First time with this movement. Hold the top of each rep for a full second, and stay long (toes pointed, quads and glutes squeezed).

March 28, 2020 Saturday

Scaling Options: Chest-to-bar Pull-up > Pull-up > Ring Row

You will need dumbbells, a backpack, or even heavy soup cans. The "devil press" includes a movement similar to an American kettle bell swing, meaning the weight will go over your head.

March 27, 2020 Friday

The steps are 10 total, alternating legs. Be sure your step up platform is stable! Use any object (backpack, etc.) for weight. Use the same platform for the dips.

March 26, 2020 Thursday

For this workout you will need any object you can hold at chest height, squat down, and then push over your head. An athletic bag, small suitcase (light), or backpack would be ideal. You can also use dumbbells or two kettle bells.

March 25, 2020 Wednesday

March 23, 2020 Monday

March 22, 2020 Sunday

March 21, 2020 Saturday

Scaling Options- Reps: 5 Tuck Jumps 5 L/5 R Forward + Reverse Lunges 20 Alternating Plank Shoulder Taps Movements: Alternating Plank Shoulder Taps > Alternating Kneeling Shoulder Taps

March 18, 2020 Wednesday

Standard for Tabata: Harriet Tubman = 352 reps Rosa Parks = 248 reps Ida B. Wells = 194 reps

March 17, 2020 Tuesday

Harry Potter: 9 minutes Ron Weasley: 12 minutes Neville Longbottom: 14 minutes

March 16, 2020 Monday

Superhero: 10 rounds in 10 minutes Plucky Sidekick: 10 rounds in 13 minutes Resourceful Bystander: 10 rounds in 15 minutes