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"

Every 3 Minutes, do a set. Shoulder Press and Push Press are done unbroken. Targetting a weight at 70% of 1 RM Shoulder Press. Strict HSPU: L4: Strict HSPU L3: Strict HSPU L2: Push-Ups L1: Push-Ups ............................................................................ If BODYWEIGHT: Do a 70% max effort of Push-Ups then go directly into a max effort plank hold. Every 3 minutes do this for 5 sets.


April 14, 2020 Tuesday

NO ZOOM MEETINGS TODAY DUE TO THE WOD. REACH OUT TO COACHES IF YOU NEED HELP 3x1 Mile Run At 0:00 Run a mile At 15:00 Run a mile At 30:00 Run a mile *Record your splits **A good target is to spend no more than 10:00 running. Scale appropriately. ......................................................... 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 16 (8/S) Reverse Lunge 7 Presses into Seal ........................................................... Cool Down: 0:00-1:00 Supine Twist 1:00-4:00 Pigeon 4:00-6:00 Low Dragon 6;00-8:00 Dragon 8:00-10:00 Lax Calves .............................................................


April 13, 2020 Monday

Calorie L4: 6/5 L3: 5/4 L2: 4/3 L1: 3/2 Burpee Box Jump L4: 30/24 L3: 24/20 L2: 20/Plates L1: Burpees Thrusters L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Ups L2: Banded/Box L1: Ring Rows Wall Climb L4: 2 Wall Climbs L3: 1 Wall Climb L2: Wall Walk L1: :20 Plank Hold ...................................................... 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 5 Burpee Box Jumps 5 Thursters :30 Wall Climbs 5 Thursters 1:00 Pull-Up Work .................................................... "Cool Down: 0:00-2:00 Child's Pose w/ Shoulders 2:00-4:00 Puppy Dog 4:00-6:00 Lizard 6:00-8:00 Saddle 8:00-10:00 Lax Chest"

BODYWEIGHT WOD A L4: 50 Rounds L3: 50 Rounds L2: 40 Rounds L1: 30 Rounds *Instead of Handstand Hold, scale to plank hold if needed **Hold means to just go to position, show control, then come out of it ...................................................... 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 Push-Ups 7 Burpees 10 Sit-Ups :30 Handstand Hold/Plank .................................................... "Cool Down: 0:00-2:00 Child's Pose w/ Shoulders 2:00-4:00 Puppy Dog 4:00-6:00 Lizard 6:00-8:00 Saddle 8:00-10:00 Lax Chest"

If you do not have equipment. You can still do movements 1 & 3. Instead of Bat wings, do upper body superman. That is doing a superman with just your upperbody. Target feeling this in the midback.


April 12, 2020 Sunday

Rest Day

Rest Day!


April 11, 2020 Saturday

Lunge (1 DB) L4: 70/50 L3: 50/35 L2:25/15 L1: Lunge Hang Power Clean L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Burpee L4: As Written L3: As Written L2: 16 burpees L1: 12 or 20 Box Burpees R KBS L4: 70/50 L3: 50/35 L2: 25/15 L1: 15/10 or Hinges Deck Squat L4: As Written L3: As Written L2: Use hand for assistance up L1: 6 Start standing, sit your butt on the ground and stand back 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 20 (10/S) Reverse Lunge 10 R KBS 10 Burpees 10 Hang Power Clean 5 Deck Squats ........................................................... Cool Down: 0:00-2:00 Twisted Cross 2:00-3:00 Puppy Dog 3:00-4:00 Happy Baby 4:00-7:00 Pigeon 7:00-8:00 Sumo Squat 8:00-10:00 Hamstring Splits on wall

BODYWEIGHT WOD A Lunge L4: Jumping Lunge L3: Jumping Lunge L2:Lunge L1: Lunge Burpee L4: As Written L3: As Written L2: 16 L1: 12 or 20Box Burpees Mountain Climbers L4: 50 L3: 40 L2: 40 L1: 30 Deck Squat L4: As Written L3: As Written L2: Use hand for assitance up L1: 6 Start standing, sit your butt on the ground and stand back 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 20 (10/S) Reverse Lunge 14 Step Ups 10 Burpees 5 Deck Squats ................................................. Cool Down: 0:00-2:00 Twisted Cross 2:00-3:00 Puppy Dog 3:00-4:00 Happy Baby 4:00-7:00 Pigeon 7:00-8:00 Sumo Squat 8:00-10:00 Hamstring Splits on wall


April 10, 2020 Friday

*You choose your loading. Score is total weight moved Sub in bent over barbell rows 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 20 Shoulder Circles 2x:10 Bottom of Air Squat 10 Push Press 1:00 Pull-Up/Bent Over Barbell Rows 1:00 Jump Rope Work ............................................... Cooldown: 0:00-3:00 Twisted Lizard 3:00-4:00 Supine Twist 4:00-8:00 Pigeon 8:00-10:00 Lax Lats

Push Press L4: 95/65 L3: 65/45 L2: 45/35 L1: 35/25 Air Squats L4: 12 Pistols (6/S) L3: Air Squats L2: Air Squats L1: 12 Air Squats Double Unders L4: Unbroken L3: 30 L2: 60 Singles L1: 30 Singles ..................................................... 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 2x:10 Bottom of Air Squat 10 Push Press 1:00 Pull-Up/Bent Over Barbell Rows 1:00 Jump Rope Work ..................................................... Cooldown: 0:00-3:00 Twisted Lizard 3:00-4:00 Supine Twist 4:00-8:00 Pigeon 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 20 Shoulder Circles 2x:10 Bottom of Air Squat 10 Inchworms 1:00 Jump Rope Work ............................................... Cooldown: 0:00-3:00 Twisted Lizard 3:00-4:00 Supine Twist 4:00-8:00 Pigeon 8:00-10:00 Lax Lats

BODYWEIGHT WOD B Push-Up L4: Push-Up L3: Push-Up L2: 20" Box Push-Up L1: 30" Box Push-Up Air Squat L4: 20 L3: 20 L2: 16 L1: 12


April 09, 2020 Thursday

MAIN CLASS & BODYWEIGHT WOD (MODIFICATIONS AT BOTTOM ...................................................... 28 Min EMOM: 1 - 15/12 Cal Row/Bike 2 - 15 Box Jumps 3 - 15/12 Cal Row/Bike 4 - 20 Sit-Ups Calories (If Bike, subtract 2 calories off the level) L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Sit-Ups L4: 25 L3: 20 L2: 15 L1: 10 ........................................................... If you do not have a bike or rower 1 - 20 Air Squats 2 - 20 Lateral Jumps 3 - 20 Sit-Ups 4 - 12 Burpees ........................................................... Cool Down: 0:00-2:00 Dragon 2:00-3:00 Frog 3:00-7:00 Lizard 7:00-8:00 Saddle 8:00-10:00 Lax Bottom of foot


April 08, 2020 Wednesday

MAIN CLASS & BODYWEIGHT WOD A ............................................... 3 Reps every minute Target 70% *If loading won't work off a percent. Instead do max reps or weighted squats in :20, Rest :40. If you don't have equipment to add in, do the same sprint recover style with air squats ................................................ 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 Hip Rotators 16 (8/S) Reverse Lunge 20 Shoulder Circles 7 Burpees 1:00 HSPU Work ...................................................... Cool Down: 0:00-1:00 Seal / Sphinx 1:00-3:00 Saddle 3:00-5:00 Seated Straddle 5:00-6:00 Frog 6:00-7:00 Supine Twist 7:00-8:00 Seal/Sphinx 8:00-10:00 Olympic Wall Squat

Survivor WOD

MAIN CLASS WOD & BODYWEIGHT WOD B .................................................................... Burpee - As written, scale to box if needed HSPU L4: 25' HSW L3: 5 HSPU (Add deficit. Scale to a height you will NOT be able to go unbroken throughout) L2: 5 Ab Mat HSPU (or Negatives to a lower deficit than normal) L1: 5 Push-Ups *If this does not feel challenging enough, increase reps Jumping Lunge L4: 18 L3: 18 L2: 18 L1: 18 Walking Lunge or Step-Ups ................................................. Workout dedication & bio are in Saolmates page on Facebook


April 07, 2020 Tuesday

MAIN WOD & BODYWEIGHT WOD.... IF YOU DON'T HAVE A BARBELL OR DB USE A BROOMSTICK OR PVC .......................................................................... Run L4: 1600M-800M-400M L3: 1600M-800M-400M L2: 1200M-600M-400M L1: 800M-400M-200M Barbell L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 or broom stick ............................................. 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 Hip Rotators 16 (8/S) Reverse Lunge 20 Shoulder Circles 7 Hang Power Clean 7 Hang Power Snatch 7 Thrusters Run 400M ............................................ Cool Down: 0:00-1:00 Child's Pose w/ Shoulders 1:00-3:00 Saddle 3:00-4:00 Down Dog 4:00-5:00 Seal / Sphinx 5:00-7:00 Low Dragon 7:00-8:00 Saddle 8:00-10:00 Lax Glute Med


April 06, 2020 Monday

DB/KB Snatch L4: 50/35 L3: 50/35 L2: 35/25 L1: 25/15 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups If subbing Barbell Hang Power Snatch 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 20 Hip Rotators 16 (8/S) Reverse Lunge 16 (8/S) Side Lunge 20 Shoulder Circles 10 Push-Ups 5 Stationary Inch Worms .................................... Cool Down: 0:00-2:00 Thread The Needle 2:00-4:00 Seated Forward Fold 4:00-8:00 Lizard 8:00-10:00 Lax Shoulders

3 RFQ: 16 (8/S) DB Shoulder Press (Do All 8 on right then all 8 on left) 1:00 Plank Hold 7 T-I-Y Shoulder Raises

BODYWEIGHT WOD A ...................................... Push-Up L4: Push-Up L3: Push-UP L2: 20" Box L1: 30" Box .................................... 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 Hip Rotators 16 (8/S) Reverse Lunge 16 (8/S) Side Lunge 20 Shoulder Circles 10 Push-Ups 5 Stationary Inch Worms ......................................... Cool Down: 0:00-2:00 Thread The Needle 2:00-4:00 Seated Forward Fold 4:00-8:00 Lizard 8:00-10:00 Lax Shoulders