(240) 317-5303

Friday 3/20

Warm Up

Toe walk 10-15ft

Heel walk 10-15ft

Walking quad 10-15ft

Walking glute 10-15ft

Golf Ball stretch 10-15ft

Long Run/Walk

Find a safe place to run/walk and move at a steady pace that you can maintain for 20+ minutes

Then 

Plank Circuit

Plank with hands and feet on the ground

Hold each plank position for :20

Perform 4 rounds of

Plank

Right arm up

Left arm up

Right leg up

Left leg up

Cooldown

Cobra Stretch 1:00

Hip Flexor stretch 1:00 a side

Quad stretch 1:00 a side

Pigeon Stretch 1:00 per side

Thursday 3/19

Warm Up

Arm Circles x10-15 each direction

Arm swings forward and backward x10-15

Forearm to instep x10 (5 each side)

“Black Jack”

20 Push ups 1 air squat

19 push ups 2 air squats

Continue..

2 push ups 19 air squats

1 push up 20 air squats

Cooldown

Tricep stretch :30-45 seconds an arm

Chest stretch arm straight :45 a side

Chest stretch on stomach arm bent :45 a side

Hip Flexor stretch 1:00 a side

Quad stretch 1:00 a side

Wednesday 3/18

Warm up

5min light cardio jog/jump rope

Inchworm x10

Samson lunges x10

Ankle circles x10

WOD

5 Rounds

60 DU or 120 SU

40 reverse lunges

20 burpees

Or

5 Rounds

60 line jumps

20 burpees

40 reverse lunges

Cool down

Calf smash 1:00 a calf

Calf stretch :30 a calf x2

Hip flexor stretch 1:00 a side

Quad stretch 1:00 a side

Wednesday 3/18

8 Rounds

1:00 on

1:00 off

20 Double Unders

6 lateral burpees over bar

Push jerks (115/75)

Score is total Push Jerks completed

L2: (95/65)

L1: (65/55)

Tuesday 3/17

“Luck of the Irish”

5 rounds for time

17 kb swings

17 knees to elbows

17 sumo dl high pull

17 goblet squats

Rx 1.5/1

L2 1/.75

L1 .75/.5

Monday 3/16

Ring Muscle up practice

5×5 ring rows to dip with false grip

1:00 rest

WOD

EMOM until failure

1| 5 cal bike

2| 5 ab mat sit ups

Add 1 rep to each exercise every min until you no longer complete the given reps in the 1min time frame.

Saturday 3/14

Partner WOD

“Team Series 18.4”

5 rounds for time

50 Double Unders Each

50 ft synchro DB overhead lunges (50/35)

L2: (35/25)

L1: (25/20)

Friday 3/13

Wodapalooza 2020

“Nine Lives”

On a 14min clock

6:00 to complete 

36 Clean and Jerk (135/95)

EMOM 6 Chest to Bars

2:00 rest

6:00 to complete

36 Snatches (95/65)

Emom 6 Toes to Bar

Score is times to complete both the 36 C&J and Snatches

L2: (115/75) (75/55)

L1: scale weights to get all work done inside the 6:00 time cap

Thursday 3/12

WOD

Fight Gone Bad Style

3 round for total reps

1:00 Cal bike

1:00 air squats

1:00 sit ups

1:00 double unders

1:00 rest

Wednesday 3/11

Pull up Progression

EMOM 6

5 reps of hardest ring row

WOD

 “Christine”

3 Rounds for Time

500m Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20)

L2: (.75 body weight)

L1: weight where 12 deadlifts can be done unbroken for 3 rounds