Blog
Warm Up
10 min. jog
3 Rounds
5 3-second lower push ups
5 burpees
5 3-second lower squats
WOD
40 min. Friday!
EMOM 2 Burpees
AMRAP
Mins. 0-10
10 Alt. DB. Snatch
10 Lunges
Mins. 11-20
10 Sit Ups
10 Push Ups
Mins. 21-30
10 Plank Hip Taps
10 Jumping Jacks
Mins. 31-40
Manmakers (Clean + Press Right Side then Left Side)
Warm Up
Squat Warm Up
Bootstrap squats
Pigeon stretch
Jumping Squats
Burpee Broad Jumps
Strength
100 Air Squats for time
WOD
5 Rounds
20 Goblet Squats 53/35
20 KB Swings
20 Single Arm Push Press (10 on left, 10 on right)
Post
Tabata Sit Ups
8 Rounds
:20 seconds work, :10 seconds rest
*Goal is to perform the same number of sit ups each round
Warm Up
Down dog, full body stretch
Inch worm + push up
Seated presses (lightweight, just to warm up shoulders)
Strength
2x
2 min. Wall Sit
2 min. hold weight over head
2 min. Plank
WOD
3 Rounds
4 min. AMRAP
1 min. Rest
5 V Ups/Sit Ups
5 Push Ups
10 Squats
*This should be as fast as possible during those 4 min.
Post
Hamstring stretches
Seated pike stretch
Warm Up
IT stretches with band if you have one
Calf stretch
WOD
Run 1 mile for time
Rest 3 min.
Run 1 mile for time
then
25 Wall Walks or 50 Plank with Leg Raises
50 Plank with Hip Taps
Post
2 min. calf stretches (heel on ground, toe up on wall)
2 min. Lizard
Warm Up
Shoulders and hamstrings
3 x 10
3 second Squat Hold under tension
Lunges
Down Dog Toe Taps
Strength
Push Press
Bent Over Rows
4 x 10 each arm
WOD
Fight Gone Bad, Home Edition
3 Rounds
1 min. Thrusters
1 min. SDHP
1 min. Box Jumps/Knee Tucks/Step Ups
1 min. Push Ups
1 min. Burpees
1 min. Rest
Score is total reps
Post
5 min. cool down jog
Warm Up
Full body stretch
2x
30 Hop Overs
20 Squats
10 Push Ups
WOD
9 minutes
Min. 1: Burpees
Min. 2: Squat Hold
Min. 3: Plank
20 min. AMRAP
20 Sit Ups
20 Snatch
20 Squats
9 minutes.
Min. 1: Burpees
Min. 2: Squat Hold
Min. 3: Plank
Post
Scorpion stretch
Pigeon
Warm Up
1 min. jog in place
1 min. squat hold
2x
10 Inch Worms
20 Lizard Lunges
10 Reverse Lunges
Strength
3 Rounds
15 3 seconds lower push ups
15 3 second lower dips
15 3 seconds lower shoulder press (item above head, and then lower it for 3 seconds to front of chest, focus on engaging your lats and your core on the descent)
WOD
5 Rounds
Run 1 block down and back
20 Box Jumps or Step Ups
20 Push Ups
Post
5 min. of
1 min. Plank
1 min. Right Side Plank
1 min. Left Side Plank
1 min. Hollow Rocks
1 min. Russian Twists
Warm Up
2 min. Couch Stretch
3x
15 Hip Bridges
15 Figure 4 Side to Sides
15 Sit Ups
Strength
100 Reverse Lunges
Holding weight on same side as leg going backward
50 Side Lunges
50 Box Step Ups with weight held at chest
WOD
4 Rounds
1 min. Wall Sit
1 min. Max Air Squats
1 min. Burpees over a line
1 min. Jumping Jacks
1 min. Flutter Kicks
1 min. Rest
Score is total reps
Post
Accumulate 3 total min. of plank
Warm Up
1 min. each side
Pigeon
Lizard
Scorpion stretch
2x
10 Push Ups
20 Jumping Jacks
30 Squats
Strength
3 Rounds
1 min. Right Side Push Press
1 min. Left Side Push Press
1 min. Goblet Squats
WOD
7 min. AMRAP
3 Burpees
5 Knee Tucks (or 10 High Knees)
7 Head Cutters
Rest 1 min.
5 min. AMRAP
Rest 1 min.
3 min. AMRAP
Score is total rounds and reps
Post
8 min. running clock
2 min. Pigeon
2 min. Couch Stretch
2 min. Lizard
2 min. Scorpion
Print it out, share with your friends and family, and see if you can get it done this week.
