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
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
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
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
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
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
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
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
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
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
