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Wednesday 4/1

Warm Up

2 rounds of

40 jumping jacks

30 sit ups

20 push ups

10 good mornings

WOD

Tabata row/thrusters/floor press

Tabata is 8 rounds of :20 of work :10 rest

Single db/kb Bent Row

Single db/kb Thrusters

Single db/kb Floor Press

*for all movements perform the :20 of work with one arm, then switch for the next :20, continue in this pattern until the tabata is over

**score is total reps completed in workout

Cool Down

Cobra stretch

Doorway stretch

Downward dog

Shoulder stretch

Tuesday 3/31

Warm Up

5 burpees

15 arm circles

10 good mornings

5 burpees

10 v ups

15 kb/db swings

5 burpees

WOD

AMRAP 20min

10 alt hang power snatch (kb/db)

10 burpee over db/kb

20 sit ups

*Score is rounds + reps

Cool Down

Hamstring stretch

Trunk rotations x10

Cat cows x10

Monday 3/30

Warm Up

10 inchworms

10 everything stretch

10 90/90s

:30 high knees

:30 skipping

:30 frankenstines

WOD

 21-18-15-12-9-6-3

Goblet squats

Push ups

*Score is time to complete

Cool Down

Doorway stretch

Quad stretch

Hip flexor to forearm to  instep

Saturday 3/28

Warm Up

AMRAP 7 for quality

20 jumping jacks

10 push ups

10 air squats

WOD

“Open 12.1”

AMRAP 7

Burpees

Rest 3min then

AMRAP 7

10 pike push ups

10 single leg deadlift

RX+

Feet elevated pike push ups

Or HSPU

And

Weighted Single leg deadlift

*weight chosen should be challenging but get all reps done only breaking between movements

Cool Down

Tricep stretch :45 a side

Shoulder stretch :45 a side

Shoulder to floor :45 a side

Friday 3/27

Warm Up

:30 on :30 off of

High Knees

Skipping

Quad stretch

Ankle circles

WOD

EMOM 10

Even – 40 sec plank

Odd – 40 sec wall sit

Rest 3 min then

AMRAP 10

Ascending ladder

2,4,6,8,10…

Squat Jumps

Mountain Climbers (2 count)

Score the AMRAP 10 only

Cool Down

Cobra stretch :45

Child’s Pose :45

10 Cat Cows with 3 second hold

Thursday 3/26

Warm Up

Toe walk 10-15 ft

Heel walk 10-15 ft

Golf ball stretch 10 a side

Glute stretch 10 a side

WOD 

For time:

40 Squat Cleans

2:00 run

35 Hang Power Cleans

2:00 run

30 Burpees

2:00 run

25 Ground to Overhead

2:00 run

20 Overhead Squats

2:00 run

Use a backpack, gallon water jugs, sandbag, dumbbells, broomstick, etc.

Rx+: 115/85#, 400m run instead of 2:00 run

Cool Down

Foam roll/rolling pin legs for 10-15min 

Or

Quad stretch :45 a side

Glute stretch :45 a side

Hamstring stretch :45 a side

Wednesday 3/25

Warm Up

10 Amie P stretch

Doorway stretch :45 a side

AMRAP 5

10 air squats

10 strict press

10 russian twists

WOD

21-15-9

Thrusters

Toes to Rig

2min rest then

21-15-9

Rows

Sit ups

*weight chosen should be challenging but get all reps done only breaking between movements

Cool Down

Quad stretch :45 a side

Glute stretch :45 a side

Hip Flexor stretch :45 a side

Cobra stretch :45

Child’s Pose :45

Tuesday 3/24

Warm Up

20 Arm Circles

20 Arm swings

20 Push ups

Dips with chair

5×10

:45 rest between sets

WOD

24-21-18-15-12-9-6-3

Hand Release Push Ups

48-42-36-30-24-18-12-6

Jumping Jacks

RX+

Substitute Double Unders for Jumping Jacks

Cool Down

Triceps stretch :45 a side

Chest stretch arm straight :45 a side

Chest stretch arm bent :45 a side

Monday 3/23

Warm Up

50 Jumping Jacks

20 Forearm to instep

20 Frankenstines

20 Jumping Lunges

Pistols

5×10

May be completed to a sofa or chair or full depth if you have them

:45 rest between sets

WOD

AMRAP 10min

20 Forward lunges

10 Burpees

20 Glute Bridges

RX+

20 Front rack walking lunges (single object)

10 Burpees

20 weighted glute bridges

*weight chosen should be challenging but get all reps done only breaking between movements

Cool Down

Hip Flexor stretch :45 a side

PIgeon stretch :45 a side

Glute Stretch :45 a side

Saturday 3/21

Warm Up

Inchworms 10-15ft

Bear Walk 10-15ft

Forearm to instep x10 (5 each side)

Accumulate 2min of each

Wall sits

Hollow holds

Handstand hold (if you can)

Then

40-30-20-10

Sit ups

10-10-10-10

Pike push ups

Cool Down

Shoulder to floor stretch :45 a side

Cat Cows x10

Cobra Stretch 1:00