May 10, 2020 Sunday

Rest Day

Rest Day!


May 09, 2020 Saturday

Bike L4: 60/48 L3: 48/40 L2: 40/32 L1: 32/26 *Approximately 4:00 TTB/V-Ups L4: 30 L3: 20 L2: 30 Hanging Knee Raises L1: 20 Hanging Knee Raises/15 Sit-Ups Burpees L4: 40 L3: 30 L2: 25 L1: 30 Box Burpees or 15 Burpees R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Box Jumps L4; 30/24 L3: 24/20 L2: 20/Plates L1: Plates

Bike L4: 60/48 L3: 48/40 L2: 40/32 L1: 32/26 *Approximately 4:00 TTB/V-Ups L4: 30 L3: 20 L2: 30 Hanging Knee Raises L1: 20 Hanging Knee Raises/15 Sit-Ups Burpees L4: 40 L3: 30 L2: 25 L1: 30 Box Burpees or 15 Burpees R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Tuck Jumps L4; 50 L3: 50 L2: 40 L1:Pull Up Knee 40 Reps


May 08, 2020 Friday

*Power or Squat Target 65% of 1 RM Clean and Jerk Use DBs if that's all you have.

BODYWEIGHT WOD! Be careful, if you do not have a cartwheel, drop to the ground and roll from belly to back to belly, then hop up. If you do not have the inverted burpee yet, finish this movement in a plank hold

Barbell L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15 Wall Climbs L4: 3 L3: 2 L2: 2 Wall Walks L1: :30 Plank Hold Russian Twists L4: 30/20 L3: 20/15 L2: 15/10 L1: Body weight

Mountain Climbers L4: 30 L3: 30 L2: 24 L1: 16 Wall Climbs L4: 3 L3: 2 L2: 2 Wall Walks L1: :30 Plank Hold Air Squat As written Russian Twist: As written


May 07, 2020 Thursday

L4: 80 L3: 40 L2: 1:30 DU Work L1: 80 Singles Deck Squats L4: 12 L3: 8 L2: 8 Deck Squats w/ hand assistance L1: 5 Lay down on back and stand up to extensions however you can Row Cals L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 *If Bike, subtract 3 calories Run L4: 200M L3: 200M L2: 150M L1: 100M Supermans L4: 20 L3: 20 L2: 15 L1: 10

Lateral Jumps L4: 60 L3: 40 L2: 40 L1: 40 Single Leg Side Hops Deck Squats L4: 12 L3: 8 L2: 8 Deck Squats w/ hand assistance L1: 5 Lay down on back and stand up to extensions however you can Run L4: 400M L3: 400M L2: 300M L1: 200M Supermans L4: 20 L3: 20 L2: 15 L1: 10


May 06, 2020 Wednesday

Lunge (1 DB) L4: 70/50 L3: 50/35 L2: 25/15 L1: Bodyweight HSPU L4: 10 Deficit or 30' HS Walk L3: 10 or 20 Push-Ups L2: 10 Pike Push-Ups L1: :20 Plank Hold Thrusters L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35

Reverse Lunge L4: 120 L3: 100 L2: 80 L1: 60 Push-Up L4: 25 L3: 20 L2: 15 Hand Release w/ worm L1: :30 Plank Hold Jump Squat L4: 25 Jump L3: 20 Jump L2: 25 AIr Squat L1: 20 Air Squat


May 05, 2020 Tuesday

Run L4: 200M L3: 200M L2: 150M L1: 100M DB/KB L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sit-Ups L4: 24 L3: 24 L2: 18 L1: 12

BODYWEIGHT WOD Run L4: 200M L3: 200M L2: 150M L1: 100M Plank Shoulder Taps L4: 24 L3: 24 L2: 16 L1: :30 Plank Hold Sit-Ups L4: 24 L3: 24 L2: 18 L1: 12 Reverse Lunge L4: 24 L3: 20 L2: 20 L1: 16

Same part B for BODYWEIGHT B


May 04, 2020 Monday

Molly Ann

Air Squats L4: 15 Alternating Pistols L3: Air Squats L2: Air Squats L1: Air Squats Burpee Box Jumps L4: @ 24/20 L3: @ 24/20 L2: @ 20/Plates L1: Burpees Clean (Power or Squat) L4: 205/140 L3: 155/105 L2: 115/80 L1: 85/60

BODYWEIGHT WOD Air Squats L4: 15 Alternating Pistols L3: Air Squats L2: Air Squats L1: Air Squats Burpee Lateral Jump L4: W/ Jump over object L3: W/ Jump over object L2: W/ Step over object L1: Burpees Reverse Burpee L4: Reverse Burpee L3: Reverse Burpee L2: Deck Squat w/ Assistance L1: Stand, lay on back, Stand

If Bodyweight do 3 RFQ: 20 Reverse Lunges 20 Side Lunges 20 Single Leg RDLs (10/S)


May 03, 2020 Sunday

Rest Day

Rest Day!


May 02, 2020 Saturday

BODYWEIGHT WOD MODIFICATION FOR PULL-UPS ONLY *L4 add weight vest (20/14) Pull-Ups L4: Pull-Ups w/ vest L3: Pull-Ups L2: Banded/Box L1: Ring Rows *Sub Bent over Barbell Rows/DB rows if needed. Loading: should need to break these up at some point in the WOD. If easily unbroken, add reps. Stationary Inchwom (no push-up) L4: 10 L3: 8 L2: 8 L1; 6 Run *Run should take approx. :20-:30 Lunge L4: Jumping L3: Jumping L2: Lunge L1: Step-Ups Deck Squat L4: 10 L3: 8 L2: 8 Deck Squats, can cross your legs as you get up. Be careful! L1: L1: 5 Sit on the ground on your butt and get off the ground Superman L4: 16 L3: 16 L2 :16 L1: 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... 7 Stationary Inchworm 4x10 Leg Swings 50' Reverse Bear Crawl 20 Jumping Lunges 5 Deck Squats 10 Pull-Ups 100M Run >>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-1:00 Child's Pose w/ Shoulders 1:00-2:00 Down Dog 2:00-3:00 Seal / Sphinx 3:00-6:00 Lizard 6:00-8:00 Pigeon 8:00-10:00 Olympic Wall Squat


May 01, 2020 Friday

*Target 65-70% of max Clean Can do this w/ DBs. If they feel lighter, do 2-3 reps each minute PVC if needed >>>>>>>>>>>>>>>>>>>>>>>>>> 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 Hang Power Cleans 10 Front Squats 10 Push Press 10 Push-Ups 10 Sit-Ups >>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Twisted Cross 2:00-4:00 Thread the Needle 4:00-8:00 Pigeon 8:00-10:00 Hamstring Splits on Wall

BODYWEIGHT WOD A 2 Reps of (1 Deck Squat + 1 Burpee + 1 Box Jump) can sub in box jump w/ a handstand hold or a kick up If modification is needed, go from back, stand up, to stomach, stand up, reverse lunge. Ask a coach if further modifications are needed >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 Deck Squats 10 Burpees 10 Jumps 10 Push-Ups 10 Sit-Ups >>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Twisted Cross 2:00-4:00 Thread the Needle 4:00-8:00 Pigeon 8:00-10:00 Hamstring Splits on Wall

Back Squat L4: 155/105 L3: 115/85 L2: 85/60 L1: 65/45 Push-Ups L4: 20 L3: 20 L2: 20 on 20" L1: 20 on 30" Sit-Ups L4: 30 L3: 30 L2: 25 L1: 20

BODYWEIGHT WOD B Push-Ups L4: 20 L3: 20 L2: 20 on 20" L1: 20 on 30" Sit-Ups L4: 30 L3: 30 L2: 25 L1: 20


April 30, 2020 Thursday

30 Min EMOM: 1 - 200M Run 2 - 12 Burpees 3 - 15/12 Cal Row or 12/10 Cal Bike Run should take :40-:50 in early rounds Burpees: L4: 15 L3: 12 L2: 10 L1: 8 or 12 Box Burpees Row: L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 *If Bike, 3 Cals less

BODYWEIGHT WOD A 30 Min EMOM: 1 - 200M Run 2 - 12 Burpees 3 - 15/12 Cal Row or 12/10 Cal Bike Run should take :40-:50 in early rounds Burpees: L4: 15 L3: 12 L2: 10 L1: 8 or 12 Box Burpees Air Squat: L4: 25 L3: 20 L2: 20 L1: 15 to Box


April 29, 2020 Wednesday

EQUIPMENT OR BODYWEIGHT WOD A Barbell or DBs. Use a weight where reps 6/7/8 are challenging. If not, do additional reps. 5 Sets Max Rep HSPU or Push-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 7 Stationary Inchworms 16 (8/S) Reverse Lunges 10 RDLs (10 Hinges) 10 TTB (10 V-Ups) 1:00 Jump Rope >>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Saddle 4:00-6:00 Lizard 6:00-8:00 Standing Forward Fold

TTB L4: 10 Bar Muscle Up L3: 20 TTB L2: 20 Hanging Knee Raise L1: 20 Sit-Ups Deadlift L4: 225/155 L3: 165/115 L2: 125/85 L1: 95/65 Double Unders L4: 80 L3: 40 L2: 1:00 Double Under Practice L1: 80 Singles