Monthly Archives: March 2020

NO EQUIPMENT WORKOUT WARMUP (one time through) 400m run, then 10 air squats 10 inchworms w/ push up 10 alternating lunges 10 inchworms w/pushup 10 alternating side to side lunges 10 inchworms w/pushups PART A (OT2:00 x 6 sets) 20 air squats *every 5 reps pause in the bottom of squat for 5 sec. *soContinue reading “TUESDAY AT HOME”

WARMUP (one time through) 200 meter run, then: 15 lunges per leg 10 superman raises 15 lunges per leg 10 push ups NO EQUIPMENT WORKOUT STRENGTH WORK (5 rounds) :30 sec max reps inverted row**** :30 sec max reps push ups (strict be perfect, build the strength) :30 sec plank hold :30 sec REST ****Continue reading “MONDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 Rounds) 5 burpee broad jumps 20 walking lunges 20 alt shoulder taps PART A (EMOM x 40 min) MIN 1: max effort squat jumps, full minute MIN 2: 10 push ups + amrap mountain climbers MIN 3: :40 sec plank hold MIN 4: max effort burpees, full minute MIN 5:Continue reading “SATURDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 Rounds 30 double unders or 60 singles 10 inchworm w/push-ups 10 air squats PART A (OT2:00 x 5 sets) 3 Wall walks *if you dont have a wall to walk up, put feet on couch and hands on floor in the pushup position. Then walk hands toward feet piking yourContinue reading “FRIDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 Rounds) 50foot bear crawl 10 pushups 10 jump squats PART A (2 rounds) 30 flutter kicks 30 Russian twist 30 bicycles 30 alt. Shoulder taps, in push plank PART B (3 rounds) 12 jump overs 12 v-ups 12 Burpees REST 3:00 after 3 rounds (3 rounds) 12 jump overs 12Continue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 rounds) 15 jump ropes or line jumps 15 arm swings back & fourth 8 inchworms with push ups PART A (10-9-8-7-6-5-4-3-2-1) JUMP OVERS (jump over anything challenging) HSPU (modify with knees on a chair) WEIGHTED OBJECT GROUND TO OVERHEAD REST 5:00 PART B (OT3:00 x 5 rounds) 20 – 50Continue reading “WEDNESDAY AT HOME”

WARMUP (3 rounds) 10 jumping lunges 20 jumping jacks 30ft bear crawl PART A RUN (3 rounds) 4:00 Run (Easy) 1:00 walk 2:00 Run (Moderate) 1:00 walk 1:00 Run (Hard) Rest 3:00 between round PART B STRETCH (👀)

NO EQUIPMENT WORKOUT WARMUP (one time through) 400 meter run 1:30 plank hold w/alternating shoulder taps 1:30 alternating lunges PART A (2 rounds) :20 sec tuck in outs (like a v-up, knees bent) :10 sec rest :20 sec mountain climbers :10 sec rest :20 sec flutter kicks :10 sec rest :20 sec toe taps :10Continue reading “MONDAY AT HOME”

NO EQUIPMENT WORKOUT WARM UP (One time through) 200m jog or (1:00) 20 weight presses (any object) 30 alt. shoulder taps in push-up position 20 air squats 200m jog or (1:00) PART A (EMOM x 12) MIN 1: :30 sec strict push ups MIN 2: :30 sec Upright row any object PART B (AMRAP inContinue reading “SATURDAY AT HOME”

WARMUP (3 Rounds) 100 alternating feet jump ropes 50ft bear crawl 6 inchworms with push up WOD (EMOM x 60 minutes) MIN 1. 15 weighted squats* MIN 2. 15 v-ups MIN 3. 10 burpees MIN 4. 20 walking lunges MIN 5. 40 double unders* ATTACK EACH INTERVAL WITH 100% SPEED AND TRY TO STAY UNBROKENContinue reading “FRIDAY AT HOME”

WARMUP (8 rounds) :20 sec jumping jacks :10 sec REST :20 sec superman raises :10 sec REST :20 sec inchworm with push up :10 sec REST PART A (4 rounds) 400 meter run REST 1:00 *if you don’t have a 400 marked off run out as far as you can in 1:00, then immediatly runContinue reading “THURSDAY AT HOME”

DUMBBELL VERSION AT BOTTOM WARM UP (EMOM x 12) MIN 1: 10 jumping jacks + 5 air squats MIN 2: :30 high knees + 5 push ups MIN 3: 10 sit ups + plank hold, rest of the minute. PART A (OT1:00 x 8 sets) 7 weighted squats* *grab and hold anything that has someContinue reading “WEDNESDAY AT HOME”

WARMUP :30 sec jumping jack :30 sec run in place :30 sec jumping jacks arms up & down infront :30 sec mountain climbers THEN (3 rounds) 10 situps 10 lunges 10 inchworm with pushup CORE WORK (EMOM x 15) MIN 1: max rep sit-ups MIN 2: max rep superman raises MIN 3: REST WOD (AFAP)Continue reading “TUESDAY”

WOD (AMRAP in 10) 3 power cleans @55% of clean 3 box jumps 6 power cleans 3 box jumps 9 power cleans 3 box jumps 12 power cleans *continue up the ladder of 3 for power cleans until time runs out *BOX JUMPS ALWAYS DO 3 REST 5:00 CORE WORK (EMOM x 12) MIN 1:Continue reading “MONDAY”

WOD (EMOM x 10) 1. 8 TNG power cleans @55% 2. 8 jerk @same weight REST 5:00 (AMRAP in 12) 8 hang power clean & jerks @40% 8 front squats 8 HSPU

WOD (EMOM x 30) MIN 1: 12 KB swings MIN 2: 12 burpees

STRENGTH (OT2:00 x 6 sets) 2 power snatches @75% WOD (4 Rounds AFAP) 75 double unders 25 Wall Ball 15 DB power cleans

WOD (4 Rounds) 1:00 max rep power snatches @60% 1:00 max rep T2B Rest 2:00 after each round REST 5:00 (4 Round) 1:00 max reps shoulder to overhead @same weight as above 1:00 max calorie bike Rest 2:00 after each round

STRENGTH (OT3:00 x 3 sets) 10 bench press @55% *add weight to each set PARTNER WOD (AMRAP in 12) 24 calorie row max rep burpees *partner 1 starts on row *partner 2 will do burpees until partber 1 finishes 24 calories. *when partner 1 finishes calories, partner 2 rows 24 calories while partner 1 continuesContinue reading “TUESDAY”

WOD (AMRAP in 30 min) 20 Pull-ups 30 Push-Ups 40 Sit-ups 50 Air Squats *REST 3:00 after each round

BIRTHDAY WEEK WOD 5 STRENGTH (OT2:00 x 10 sets) 3 back squats @65% WOD (21-15-9) power snatches wallballs

BIRTHDAY WEEK WOD 4 STRENGTH (OT2:00 x 10 sets) 3 power cleans + 2 front squats @37% of 1RM clean *add weight each set WOD (5 Rounds for max reps) :40 sec deadlift :20 sec REST :40 sec plank hops :20 sec REST :40 sec Push Press :20 sec REST :40 sec Bike Cals :20Continue reading “FRIDAY”

BIRTHDAY WEEK WOD 3 CORE WORK (OT3:00 x 3 rounds) 1:00 plank hold :30 sec max rep v-ups WOD (AFAP) 37 calorie row 37 Box Jump Overs 37 DB hang cleans 37 russian KB swings 37 walking lunge steps 37 T2B 37 Push-Ups 37 Double DB snatch 37 goblet squats 37 ball slams

TRAINER BIRTHDAY WOD DAY HAPPY BIRTHDAY CHRIS!!! SKILL WORK (EMOM X 10) 3 burpees + 3 strict HSPU, deficit if can WOD “PAXON” (AMRAP in 18 min) 34 double unders 3 rope climbs 4 power cleans 185/125#

HAPPY BIRTHDAY WEEK BRIDGET BIRTHDAY WOD 2 (EMOM x 40) 1. 3 Box jumps + 2 Hang power snatch @65% 2. 7 v-ups + 7 pullups 3. 11 shoulder to overhead 4. 33 air squats

TRAINER BIRTHDAY WOD HAPPY BIRTHDAY WEEK BRIDGET!!! WOD “BRIDIE” (5 rounds for time:) 27 SDHP @75#/55# 27 Burpees STRENGTH (OT2:00 x 8 sets) 1 snatch + 2 overhead squats *work up to a max complex *must do 8 sets, if hit max early drop 10 pounds and finish off sets at that weight