Blog
Warm Up
Back and hamstring stretches
3 mins. singles/jumping jacks
20 reverse burpees
Strength
Push press 5 x 8 @ 50%
WOD
8 min. ladder
Wall balls 20/14
Pull ups
1/1, 2/2, 3/3...
Post
5 min. planks
Plank, side, side, superman, plank
Hi-fives and have a good weekend!!
Warm Up
200m jog
Shoulder mobility
50 jumping jacks
50 sit ups
50 squats
Strength
Deadlift
10-5-5-5-3-1-1
Build to heavy
WOD
21-18-15-12-9-6-3
Goblet squats 53/35
Burpees
Post
Pigeon, lizard, roll out IT bands
Warm Up
Couch stretch and coffee
3x
5 burpees
20 Russian KB swings (use a water bottle, gallon jug, baby...whatever you have available)
Strength
3 rounds
Max plank!
1 min. rest between sets
WOD
12 min. AMRAP
15 sit ups
25 bar hop over (hop over something, anything) L/R=1
200m run
Post
100 unbroken sit ups
Scaled: 2 x 25
Warm Up
1 min. singles/jumping jacks
40 squats
30 push ups
20 sit ups
1 min. singles/jumping jacks
Strength
30-60-90-60-30 seconds of:
Flutter kicks
Bicycle kicks
WOD
5 RFT
21 squats
15 handstand push ups (scale if needed!)
400m run
Post
Banded hip stretches and mobility
Happy Birthday Eric & Harold!!
Warm Up
400m jog
Shoulder openers
10 hollow rocks
10 supermans
5 sit ups
5 push ups
Strength
30 rounds
20 second plank
1 burpee
WOD
2 rounds for time:
40 DUs
40 lunges
40 V-ups
40 squats
40 leg raises
40 spidermans (plank position, alternating bringing knee to elbow)
40 burpees over a line
Post
3 rounds
1 min. plank
30 second rest
Saturday group WOD
Rally and run!
Solo or in a group (call your buddies!), go to the Moab rim trail. Once warmed up, Tabata to the top with 1 min. run, 1 min. rest for as long as you can. Enjoy the view at the top!
Warm Up
2 mins. arm circles
2x
20 box step ups (find some stairs)
15 push ups
10 squats
5 burpees
Skill
1 mile jog at mellow pace
3 mins. of wall sit, break it up how you need to
WOD
10 min. AMRAP
5 push ups
10 knee tucks
10 side lunges L/R=2
Post
100 leg lifts
2 mins. plank
The gym is closed October 12-18th (estamos en mexico)!
Don't let this be an excuse for you to stop being active! We'll continue to post workouts here on the blog every evening at 8pm. The workouts will involve movements you can do without any equipment at all, so you have no reason not to keep up with your workout schedule.
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Strength
5 x 10 push ups
5 second count on the way down, go all the way to the floor
WOD
5 rounds for time
20 squats
20 sit ups
20 burpees
Post
Shoulder mobility work
Find a door jam, post, anything, and go through the shoulder stretches we normally do with bands
Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 turkish get ups, heavy as possible L/R=2
WOD
30-20-10
KB swings 53/35
KB push press L/R=2
Start each set with a 200m run
Post
100 med ball sit ups
Warm Up
Banded shoulders
7 mins. of
10 box step ups
10 jumping jacks
10 push ups
Strength
Hang power clean
10-8-6-6-3-1-1
Build to heaviest possible
WOD
10 min. AMRAP
10 box jumps 24/20
10 push press 45/35
10 front squats 45/35
Post
3 x 1 min. wall sit with holding weight plate out front
1 min. rest between sets
