April 27, 2020 Monday

Row is in Calories, not meters! Pull-Ups L4: Strict L3: Strict L2: Banded/Box L1: Ring Rows *Bent Over Barbell Rows/DB Rows/Max Distance Reverse Bear Crawl Row Calories L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 *If Bike, subtract 3 calories >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 Inch worms 4x10 Leg Swings 20 Shoulder Circles 10 Burpees 10 Hang Power Snatch 10 Reverse DB Flies >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Twisted Cross 2:00-3:00 Puppy Dog 3:00-4:00 Saddle 4:00-6:00 Low Dragon 6:00-8:00 Seated Forward Fold 8:00-10:00 Lacrosse Lats

BODYWEIGHT WOD A Run L4: 200M L3: 200M L2: 150M L1: 100M *Approximately :40-:55 run >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 Inch worms 4x10 Leg Swings 20 Shoulder Circles 10 Burpees 10 Reverse DB Flies (w/o DBs) >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Twisted Cross 2:00-3:00 Puppy Dog 3:00-4:00 Saddle 4:00-6:00 Low Dragon 6:00-8:00 Seated Forward Fold 8:00-10:00 Lacrosse Lats

Burpee L4: Lateral Jump L3: Lateral Jump L2: Lateral Step L1: Lateral Step, Burpee on Box Hang Power Snatch L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35

BODYWEIGHT WOD B *If you do not have deck squats, feel free to use your hands to help you get up.


April 26, 2020 Sunday

Rest Day

Rest Day!


April 25, 2020 Saturday

*Top Times around 20:00 Barbell L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 (hang) Row Men L4: 50-40-25 L3: 40-30-20 L2: 32-24-16 L1: 24-16-12 *If Bike, use one level less. Ex. If you usually go L3 and you are biking, follow L2 levels Burpees: L4: 60-40-20 L3: 50-35-20 L2: 40-30-20 L1: 30-20-10 Or Box Burpees >>>>>>>>>>>>>>>>>>>>>>>>>>> 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 50' Reverse Bear Crawl 10 Push-Ups 10 Lateral Burpees 10 RDLs 7 Hang Clean and Jerks 7 Hang Power Snatch >>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Standing Forward Fold 2:00-4:00 Dragon 4:00-6:00 Lizard 6:00-8:00 Standing Straddle 8:00-10:00 Single Leg Olympic Wall Squat

BODYWEIGHT WOD A 20 High Jump (Jump straight into the air, almost as high as you can) 600M Run 50 Burpees 40 Jump Squats 400M Run 35 Burpees 60 Sit-Ups 200M Run 20 Burpees


April 24, 2020 Friday

5x5 Tempo Back Squat 2-2-X-X 2 Seconds on way down, 2 second pause at bottom, controlled up, pause at top as long as 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... 50' High Kick 50 Hurdles 16 (8/S) Reverse Lunge 20 Hip Rotators 10 DB Thrusters 1:00 Pull-Up Work >>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-1:00 Puppy Dog 1:00-3:00 Saddle 3:00-5:00 Frog 5:00-8:00 Pigeon 8:00-10:00 Hamstring Splits on Wall

BODYWEIGHT 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... 50' High Kick 50 Hurdles 16 (8/S) Reverse Lunge 20 Hip Rotators 10 DB Thrusters 1:00 Pull-Up Work >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-1:00 Puppy Dog 1:00-3:00 Saddle 3:00-5:00 Frog 5:00-8:00 Pigeon 8:00-10:00 Hamstring Splits on Wall

Pull-Ups L4: C2B L3: Pull-ups L2: Banded/Box or Bent Over Rows L1: Ring Rows or Bent Over Rows DB Thruster (if 2 DBs) L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 If 1 DB L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 If Barbell: L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 Run: L4: 800M L3: 800M L2: 600M L1: 400M

BODYWEIGHT WOD B *Scale Inchworm to reverse bear crawl if needed


April 23, 2020 Thursday

Box Jumps: L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Row: L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/24 *If Bike, one level lower than normal Mountain Climbers: L4: 100 L3: 80 L2: 60 L1: 40 or 80 Box Mountain Climbers Run: L4: 1600M L3: 1600M L2: 1200M L1: 800M (Approximately 10 minute run) *If no bike or rower, sub in 30 Deck Squats or 50 Burpees


April 22, 2020 Wednesday

20 Min AMRAP: 25 Sit-Ups 20 R KBS 15 Box Jumps 10/8 Cal Bike Sit-Ups L4: 25 L3: 25 L2: 20 L1: 15 R KBS or DB L4: 70/53 L3: 53/35 L2: 35/25 L1: 25/15 Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Bike (Same cals if rowing) L4: 10/8 L3: 10/8 L2: 8/7 L1: 7/6 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 16 (8/S) Reverse Lunge 50' Hurdles 10 Sit-Ups 10 R KBS 10 Box Jumps :30 Bike/Row >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-1:00 Down Dog 1:00-2:00 Seal / Sphinx 2:00-5:00 Extended Arm Lizard 5:00-6:00 Frog 6:00-10:00 Pigeon

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 16 (8/S) Reverse Lunge 50' Hurdles 10 Sit-Ups 16 (8/S) Reverse Lunge 20 Lateral Jumps 100M Run >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-1:00 Down Dog 1:00-2:00 Seal / Sphinx 2:00-5:00 Extended Arm Lizard 5:00-6:00 Frog 6:00-10:00 Pigeon

DB or barbell works for this

BODYWEIGHT B


April 21, 2020 Tuesday

L4: 65/45 L3: 45/35 L2: 35/25 L1: 25/15 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 16 (8/S) Reverse Lunge 20 Shoulder Circles 5 Stationary Inch Worms 7 Hang Power Cleans 7 Push Press 7 Back Squats >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Thread The Needle 4:00-7:00 Saddle 7:00-8:00 Sumo Squat 8:00-10:00 Lax Lats >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

BODYWEIGHT WOD A NO LEVELS TODAY >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 16 (8/S) Reverse Lunge 20 Shoulder Circles 5 Stationary Inch Worms 7 Push-Ups 7 Jump Squats 7 Superman >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Thread The Needle 4:00-7:00 Saddle 7:00-8:00 Sumo Squat 8:00-10:00 Lax Lats

L4: 50 L3: 30 L2: 60 DB Rows (30/S) L1: 60 DB Rows (30/S)

BODYWEIGHT WOD B *NO PUSH-UP IN INCHWORM. INCHWORMS ARE DONE STATIONARY

Both tracks do this part C


April 20, 2020 Monday

*If Bodyweight, do 30 Jumping Jacks, 30 Long Striders, 30 Mountain Climbers instead of Double Unders Double Unders L4: 80 L3: 40 L2: 1:30 DU Practice L1: 80 Singles Strict HSPU L4: Strict HSPU L3: Strict HSPU/Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups >>>>>>>>>>>>>>>>>>>>>>>>>>>> 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 7 Stationary Inch Worms 16 (8/S) Reverse Lunge 10 Step-Ups 10 (5/S) Single Arm Thrusters 10 Sit-Ups >>>>>>>>>>>>>>>>>>>>>>>>>>>>> Cool Down: 0:00-2:00 Twisted Cross 2:00-4:00 Dragon 4:00-6:00 Low Dragon 6:00-8:00 Seated Straddle 8:00-10:00 Lax Chest

50 Dumbbell Deadlifts (2 DB) 50 Ab Mat Sit-Ups 50 Step-Ups 50 Single DB Thrusters (1 DB) DL (2 DBs) L4: 50/35 L3: 50/35 L2: 35/25 L1: 25/15 or Broomstick RDLs Ab Mat Sit-Ups L4: 50 L3: 50 L2: 50 L1: 30 Step-Ups L4: 24/20" L3: 24/20" L2: 20/Plates L1: 20/Plates Thruster (1 DB) L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 or PVC If Barbell Deadlifts, it is okay to hit RX if loading is 165/110 or more. If Barbell Thrusters, it is okay to hit RX if loading is 85/60 or more BODYWEIGHT WOD: 50 Lunges 50 Sit-Ups 50 Lunges 50 Jump Squats


April 19, 2020 Sunday

Rest Day

Rest Day!


April 18, 2020 Saturday

Run: L4: As Written L3: As Written L2: 1200M-600M-300M-200M L1: 800M-400M-200M-100M DB (1 DB): L4: 70/50 L3: 50/35 L2; 35/25 L1: 25/15 BODYWEIGHT: Replace the Swings + Squat + Press w/ 12 Reverse Lunge + 12 Air Squats + 12 Push-Ups ......................................................................... "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) Hip Rotators 10 DB Swings 10 DB Squats 10 DB Press 400M Run .......................................................... Cool Down: 0:00-2:00 Pigeon 2:00-5:00 Lizard 5:00-8:00 Dragon 8:00-10:00 Couch Stretch


April 17, 2020 Friday

Deadlift 4x8 BODYWEIGHT WOD: If you can replace w/ strict pull-ups, do that. If not: 5 RFQ: 12 RDLs (w/ broomstick) 10 Glute Bridges 20 Step-Ups (That could mean walking upstairs, focus on glute being used throughout)

BODYWEIGHT WOD, scroll to bottom Deck Squat L4: 4 L3: 4 L2: 4 L1: 3 Sit on the ground on your butt and get off the ground Hang Power Snatch L4: 95/65 L3: 65/45 L2: 45/35 L1: 35/15 TTB L4: 15 L3: 12 L2: 12 Hanging Knee Raise L1: 12 Sit-Ups .......................................................... 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 16 (8/S) Reverse Lunge 10 RDL 10 Hang Power Snatch 1:00 TTB Work 1:00 Deck Squats ................................................................... BODYWEIGHT WOD: 6 RFT: 4 Deck Squats 50' Bear Crawl 12 V-Ups Deck Squat L4: 4 L3: 4 L2: 4 L1: 3 Sit on the ground on your butt and get off the ground V-Ups L4: 15 V-Ups L3: 12 V-Ups L2: 12 In & Outs L1: 12 Sit-Ups


April 16, 2020 Thursday

If Biking, do 4 calories less than your level. Calories: L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 AIr Squats L4: 50 L3: 40 L2: 40 L1: 30 Mountain Climbers L4: 70 L3: 60 L2: 50 L1: 35 or 60 Box Mountain Climbers .............................................................. Cool Down: 0:00-4:00 Standing Straddle 4:00-8:00 Pigeon 8:00-10:00 Saddle


April 15, 2020 Wednesday

*15 Min Cap Double Unders L4: As written L3: As written L2: DU Practice (3:00-2:00-1:00) L1: 200-150-100 Single Unders Burpees L4: As Written L3: As Written L2: As Written L1: Box Burpees BODYWEIGHT WOD: Sub in Jumping Jacks and cut the # in half ................................................................ 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 5 Burpees 50' Hurdles 5 Burpees Then 2 Rounds Sprint: 30 DU 7 Burpees ................................................. "Cool Down: 0:00-2:00 Twisted Cross 2:00-4:00 Low Dragon 4:00-6:00 Lizard 6:00-8:00 Twisted Cross 8:00-10:00 Lax Calves"