April 04, 2020 Saturday

Row L4: 1800M/1500M L3: 1500M/1200M L2: 1200M/1000M L1: 1000/800M *If running, same as row If Biking L4: 72/60 L3: 60/50 L2: 50/40 L1: 40/32 Hollow Body L4: 65 L3: 50 L2: 35 or 50 In & Outs L1: 35 Modified Hollow Body Rocks or In & Outs Pull-Ups L4: 45 L3: 30 L2: 30 Banded/Box L1: 30 Ring Rows *Modify to Bent Over Barbell Rows/DB Rows/Stationary Inch Worm Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 50' Hurdles 50' Reverse Bear Crawl 16 (8/S) Lunge Stretch w/ Dragon 10 Wallballs 1:00 Pull-Up Work 1:00 Row/Bike Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Pigeon 4:00-6:00 Lizard 6:00-8:00 Puppy Dog 8:00-10:00 Lax Lats

BODYWEIGHT WOD A Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 50' Hurdles 50' Reverse Bear Crawl 16 (8/S) Lunge Stretch w/ Dragon 10 Jump Squats 2:00 Run Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Pigeon 4:00-6:00 Lizard 6:00-8:00 Puppy Dog 8:00-10:00 Lax Lats


April 03, 2020 Friday

5x5 @ 75% Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 Shoulder Circles 10 Inchworms 14 (7/S) Jumping Lunge 10 Hang Power Clean 10 Push Jerks Cool Down: 0:00-2:00 Thread The Needle 2:00-4:00 Puppy Dog 4:00-6:00 Twisted Cross 6:00-8:00 Seated Straddle 8:00-10:00 Lax Shoulders

L4: 135/95 L3: 95/65 L2: 65/45 (hang) L1: 45/35 (hang) L4: Jumping L3: Jumping L2: Lunge L1: Step-Up

BODYWEIGHT WOD A If HSPU: 5 sets of strict HSPU for max reps. complete a set every 2:00 Or if you do Push-Ups: Push-Ups: max reps of Push-Ups for max reps, complete a set every 2:30 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 Shoulder Circles 10 Inchworms 14 (7/S) Jumping Lunge 1:00 Wall Climbs/Deck Squats 1:00 HSPU/Push-Up Work Cool Down: 0:00-2:00 Thread The Needle 2:00-4:00 Puppy Dog 4:00-6:00 Twisted Cross 6:00-8:00 Seated Straddle 8:00-10:00 Lax Shoulders

BODYWEIGHT WOD B Can sub in 5 Deck Squats instead of Wall climbs if needed


April 02, 2020 Thursday

Reminder: no zoom classes on Thursdays Double Unders L4: 200-150-100-50 L3: 100-75-50-25 L2: Double Under Practice: 2:30-2:00-1:30-1:00 L1: Single Unders 200-150-100-50, scale further if needed Bike Men's L4: 65-45-35-15 L3: 50-35-25-10 L2: 40-30-20-8 L1: 30-20-14-7 Bike Women's L4: 50-35-25-10 L3: 40-30-20-8 L2: 30-20-14-7 L1: 25-15-10-5 Run (In approx time) 4:00-2:00-1:00-:30 L3 levels are above. If you don't know distances and are doing the first run, run two minutes in one direction, then turn around and run back. Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 100' Butt Kicks 50' Hurdles 1;00 Bike 400M Run 1:00 Double Under Work

*BODYWEIGHT WOD A If you don't have a normal bike, sub in burpees instead. 1 Burpee equals 1 Calorie If you don't have a jump rope, 1 Jump rope equals 1 Jumping Jack Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 100' Butt Kicks 50' Hurdles 10 Burpees 400M Run


April 01, 2020 Wednesday

4 minutes of rest between Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 Box L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates Barbell L4: 95/65 L3: 75/55 L2: 65/45 L1: 55/35 If DB/KB (2) L4: 35/25 L3: 30/20 L2: 25/15 L1: 15/10 or PVC If DB/KB (1) L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 50' Bear Crawl 20 Shoulder Circles 10 Box Jump Overs 7 Thrusters 7 Hang Squat Clean 7 Hang Power Snatch 1:00 Row Cool Down: 0:00-4:00 Pigeon 4:00-6:00 Low Dragon 6:00-8:00 Lizard 8:00-10:00 Lax Calves

Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 Box L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates Barbell L4: 95/65 L3: 75/55 L2: 65/45 L1: 55/35 If DB/KB (2) L4: 35/25 L3: 30/20 L2: 25/15 L1: 15/10 or PVC If DB/KB (1) L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10

Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 Box L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates Barbell L4: 95/65 L3: 75/55 L2: 65/45 L1: 55/35 If DB/KB (2) L4: 35/25 L3: 30/20 L2: 25/15 L1: 15/10 or PVC If DB/KB (1) L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10

FIRST BODYWEIGHT SCALING OPTION Do Part A as written but use a PVC pipe and work on barbell cycling Or Scale below: 80 Mountain Climbers 20 Lateral Jumps 1) Air Squats 2) Push-Ups 3) Reverse Lunge Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 50' Bear Crawl 20 Shoulder Circles 7 Thrusters PVC 7 Hang Squat Clean PVC 7 Hang Power Snatch PVC 20 Lateral Jumps Cool Down: 0:00-4:00 Pigeon 4:00-6:00 Low Dragon 6:00-8:00 Lizard 8:00-10:00 Lax Calves


March 31, 2020 Tuesday

*Wear a weight vest if you want to ramp this up Run L4: 200M L3: 200M L2: 150M L1: 100M *Run takes :45-1:00 Burpees L4: 15 L3: 15 L2: 12 L1: 9 Sit-Ups L4: Sit-Ups L3: Sit-Ups L2: Sit-Ups L1: 12 Sit-Ups *Run should take :45-1:00 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 50' Hurdles 20 Shoulder Circles 7 Burpees 10 Sit-Ups 200M Run Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Twisted Cross 4:00-5:00 Seal/Sphinx 5:00-7:00 Low Dragon 7:00-8:00 Happy Baby 8:00-10:00 Lax Calves

BODYWEIGHT WOD PART A 5 RFT: 200M Run 10 Side Plank Rotation 15 Burpees 20 Sit-Ups *Wear a weight vest if you want to ramp this up Run L4: 200M L3: 200M L2: 150M L1: 100M *Run takes :45-1:00 Side Plank Rotation L4: 10 L3: 10 L2: 10 L1: :20 Plank Hold Burpees L4: 15 L3: 15 L2: 12 L1: 9 Sit-Ups L4: Sit-Ups L3: Sit-Ups L2: Sit-Ups L1: 12 Sit-Ups *Run should take :45-1:00 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 50' Hurdles 20 Shoulder Circles 7 Burpees 10 Sit-Ups 200M Run Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Twisted Cross 4:00-5:00 Seal/Sphinx 5:00-7:00 Low Dragon 7:00-8:00 Happy Baby 8:00-10:00 Lax Calves

BODYWEIGHT WOD B Do Reverse Flies w/o weight


March 30, 2020 Monday

Tempo Front Squat 2-2-X-X *Two seconds on way down, two second pause at bottom, come up strong 5x5 *Use DBs or KB if needed. If lighter, increase reps to were the last 2 reps are a challenge. increase in loading Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 14 (7/S) Lunge Stretch w/ Dragon 16 (8/S) Reverse Lunge 6 (3/S) Rotational Mobility - use a broomstick 10 R KBS 16 (8/S) Single Arm DB Clean and Jerk 1:00 HSPU/Push-Up Work COOLDOWN: 0:00-3:00 Pigeon 3:00-5:00 Dragon 5:00-8:00 Single Leg Forward Fold 8:00-10:00 Couch Stretch

14 Min AMRAP: 18 Air Squats 15 R KBS 12 Single Arm DB Clean & Jerk (6/S) 9 HSPU Air Squat L4: Air Squats L3: Air Squats L2: Air Squats L1: 12 Squats to target R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 DB L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 HSPU L4: Deficit L3: HSPU L2: AB Mat HSPU L1: Pike/Push-Ups

BODYWEIGHT WOD PART A Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 14 (7/S) Lunge Stretch w/ Dragon 16 (8/S) Reverse Lunge 6 (3/S) Rotational Mobility - use a broomstick 10 R KBS 1:00 HSPU/Push-Up Work COOLDOWN: 0:00-3:00 Pigeon 3:00-5:00 Dragon 5:00-8:00 Single Leg Forward Fold 8:00-10:00 Couch Stretch

BODYWEIGHT WOD PART B Air Squat L4: Air Squats L3: Air Squats L2: Air Squats L1: 12 Squats to target Using a PVC Hip Hinge Hand to elbow plank HSPU L4: Deficit L3: HSPU L2: AB Mat HSPU L1: Pike/Push-Ups


March 29, 2020 Sunday

Rest Day

Rest Day!


March 28, 2020 Saturday

"Loredo" 6 RFT: 24 Air Squat 24 Push-Ups 24 Lunges 400M Run AIr Squat L4: As Written L3: As Written L2: As Written L1: 16 Air Squats Push-Ups L4: As Written L3: As Written L2: 20" Box Push-Ups L1: 30' Box Push-Ups Lunge L4: As Written L3: As Written L2: As Written L1: Step-Ups Run L4: As Written L3: As Written L2: As Written L1: 200M Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 50' Hurdles 50' Bear Crawl 20 Shoulder Circles 10 Push-Ups 10 Lunges 400M Run Cool Down: 0:00-2:00 Lax Chest 2:00-5:00 Lizard 5:00-8:00 Pigeon 8:00-10:00 Lax Glute Med (Hip area)


March 27, 2020 Friday

8 Rounds of each movement before moving onto the next 1) Deck Squats/Inverted Burpees 2) TTB/V-Up 3) Double Unders 4) Hang Power Clean L4: Inverted Burpee L3: Deck Squat L2: Deck Squat L1: Burpee Roll Over L4: TTB/V-Up L3: TTB/V-Up L2: Hanging Knee Raise/In & Outs L1: Sit-Up Double Unders L4: Double Unders L3: Double Unders L2: Single Unders L1: Single Unders Hang Power Clean L4:135/95 L3:95/65 L2: 65/45 L1: 45/35 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 (10/S) Lunge Stretch w/ Dragon :30 TTB Work 10 Hang Power Cleans 1:00 Jump Rope Cool Down: 0:00-2:00 Low Dragon 2:00-3:00 Seal/Sphinx 3:00-5:00 Puppy Dog 5:00-8:00 Pigeon 8:00-10:00 Lax Calves

BODYWEIGHT WOD L4: Inverted Burpee L3: Deck Squat L2: Deck Squat L1: Burpee Roll Over L4: V-Up L3: V-Up L2: In & Outs L1: Sit-Up Jumping Air Squat L4: Jumping L3: Jumping L2: Air Squat L1: Air Squat Superman L4: Superman L3: Superman L2: Superman L1: Superman


March 26, 2020 Thursday

4 RFT: 400M Run 24/20 Cal Row/Bike 50 Mountain Climbers 25 Box Jumps *40 Minute Cap Run *Should take approx 1:45-2:30 Row/Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 *If Biking, subtract 3 calories *Sub in Sit-Ups/Burpees if not rower or bike. Or double run distance. Sit-ups would be around 40 reps, If you choose burpees, target 20 reps. Mountain Climbers L4: 50 L3: 50 L2: 30 L1: 30 Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates *Sub Jumping Jacks if you do not have a box. Do 50 Jumping Jacks

**BODYWEIGHT WOD *40 Minute Cap Run *Should take approx 1:45-2:30 Row/Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 *If Biking, subtract 3 calories Mountain Climbers L4: 50 L3: 50 L2: 30 L1: 30 Jumping Jacks L4: 50 L3: 50 L2: 30 L1: 30 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... Warm-up Calves and achilles 400M Run Cool Down: 0:00-4:00 Low Dragon 4:00-8:00 Dragon 8:00-10:00 Lax Calves


March 25, 2020 Wednesday

14 Min EMOM: 1) Max Unbroken Strict Pull-Up 2) Cardio (athlete's choice) *if you are doing less than 4 reps, You can break these up and do singles throughout the minute if needed. L4: Strict Pull-Up L3: Strict Pull-Up L2: Ring Rows/Bent Over Barbell Rows - moderate loading L1: Ring Rows/Bent Over Barbell Rows - light loading Cardio Ideas: Row/Bike/Ski Erg/Run/Jumping Jack/Jump Rope/etc... This is just a minute to move and keep heart rate up Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 10 Inch Worms 50' Reverse Bear Crawl 20 Shoulder Circles 10 RDLs :30 Strict Pull-Up :30 HSPU Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Thread The Needle 4:00-8:00 Lizard 8:00-10:00 Lax Lats