WOD

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2
Apr

Friday 4/3

Warm-Up:

2 Rounds

5 all of the arm circles

:40 Alternating Toe Taps

5 Quadruped reach + stretch per side

:40 Jumping Jacks

5 Turkish Sit-Ups per side

:40 Alternating Air/Jump Squat + Press/Sotts Press

Strength:

5 Rounds for FORM not WEIGHT

15 Single-Arm Floor Press

10 Single-Arm Seated Strict Press

5 Single-Arm Sotts Press

Workout:

For time-

50 Turkish Get-Ups (25 per side)

Although it says “for time” athletes should focus on proper technique for all reps.

Here’s a short video of how I like to teach this movement!

“Couch to 5K” – Week 2, Day 3

Beginning- 2 Miles at 80% of 1 Mile Time Trial

Advanced- 4 Miles at 85% of 5K Time Trial

30-Day Push-Up Challenge

3 sets of 10 second plank

1
Apr

Thursday 4/2

Warm-Up

4 Rounds of:
10 Jumping Jacks – Arms Only
10 Jumping Jacks – Legs Only
10 Trunk Twists
10 Good Morning

3 Rounds of:
3 Scorpions per side on stomach – straight legs
3 Scorpions per side on back – straight legs
3 Scorpions per side on back – bent legs

2 Rounds of:
10 Lunges – 5 per leg
5 Inch Worms
10 Knuckles to Toes
5 Hop Squats

Increase speed each round through each segment.

Strength

3 Minutes of Planking
100 Russian Twists (50 per side)
3 Minutes of Planking

Accumulate 3 minutes each round. Aim to not include rest time.
Plank on hands or forearms.

Russian Twists can be weighted or unweighted. Focus on controlled rotations.

Track total time to complete entire segment. Include details of variations in notes.

Workout

8 Minute AMRAP #1
Max Reps Weighted Step-Up (L + R = 1)

Hold anything, any way! Score should be tracked as COMPLETE rounds.

Rest 3 Minutes

8 Minute AMRAP #2
10 Power Jumps
10 Plank Kickbacks
10 Knuckles to Toes

30-Day Push-Up Challenge

Day 2:

6 Push-Ups

2 Push-Ups

2 Push-Ups

31
Mar

Wednesday 4/1

Warm-Up

1 Minute Rounds – Try to use PVC/Broomstick

:45 Easy Burpess
1- Pass-throughs / Around the Worlds
2- Trunk Twists / Good Mornings
3- Lunges + Rotation
:45 Medium Burpees
4- Back/Kang Squats
5- Shoulder + Push Press
6- Thrusters
:45 FAST Burpees

Workout

For Time:
100 Dumbbell Bear Complex Reps (50 per arm)
3 Burpees Every Minute on the Minute

DB Bear Complex – Single Arm Reps:
1 Power Clean
1 Front Squat
1 Push Press
1 Thruster
= 1 Rep

Ensure each “complete rep” consists of four separate movements.
It’s suggested to alternate arms on the Complex!

“Couch to 5K” – Week 2, Day 2

All: 3 x 1,000m

Start each interval in 6:00 increments.
Begin first 1K at 0:00, second at 6:00, third at 12:00.
Rest the remainder of the 6:00 after completing each run.

30-Day Push-Up Challenge

Day 1:

4 Push-Ups

2 Push-Ups

2 Push-Ups

30
Mar

Tuesday 3/31

Warm-Up

4 x 90 second rounds:
Move at your own pace through each of the rounds, AMRAP-style!

1- Heel to Butt, Heel to Face, Three Squats + Stretch
2- Toe Steps + Heel Steps x3 each, 10 Hops in place
3- Forward/Backward Circles x10, Shoulder Press + Reach x3
4- Lateral Hops x10, Windmill Wind-Ups x3
Strength

5 Rounds of:
10 Dumbbell Windmills – 5 per side / 3 count lower
10 Hitch Rep Goblet Squats

Workout

For Time:
5 Rounds of:
400m Run
50 Double-Unders or 50 Lateral Hops or 100 Single-Unders
30 Alternating Dumbbell Snatches

19
Mar

Friday 3/20

Strength
5 sets of 15 Hitch Rep Deadlifts

Using the Dumbbell, hold with one hand on either end for greater range of motion. If different weights are used, track the heaviest load.

Workout

For time:
10 Rounds of:
5 Push Press Left
5 Push Press Right
10 Goblet Squat
(Alternating Rounds of)
10 Alternating 1/2 V-Ups
and
10 Alternating Super People

Pause for a second during each lockout.
Video link for 1 1/2 V-Ups:
https://www.youtube.com/watch?v=bRZLfn6h8aI
Video link for Alternating Super People
https://www.youtube.com/watch?v=nCac1SZNmnY

Round 1 –
5 Push Press Left
5 Push Press Right
10 Goblet Squat
10 Alternating 1/2 V-Ups

Round 2 –
5 Push Press Left
5 Push Press Right
10 Goblet Squat
10 Alternating Super People

Round 3 –
5 Push Press Left
5 Push Press Right
10 Goblet Squat
10 Alternating 1/2 V-Ups

and so on….

18
Mar

Thursday 3/19!!!

Strength
5 sets of Max Effort Push-Ups

Prioritize range of motion and full lockouts over speed of reps.
Go for it. We expect reps to decrease each round!

Workout
For time:
100 Double-Unders
30 Burpees
20 Dumbbell Thrusters (Left Arm)
50 Alternating Dumbbell Hang Clean and Jerk
20 Dumbbell Thrusters (Right Arm)
30 Burpees
100 Double-Unders

100 Double-Unders Modification = 200 Singles, 90 seconds of Double-Under practice
Thrusters should be done in no more than 2 sets
Alternating Dumbbell Hang Clean and Jerks should be done in sets of 10 at least

If I had to guess, I’d say the average times are likely to be between 11 and 15 minutes.

17
Mar

Wednesday 3/18!!!

Strength
30 Reps of:
“Kneeling Jump to Feet + Broad Jump”
or
“Double Broad Jump”

Focus on Hip Extension, Glute Activation, and hang time.
Land with quiet and controlled feet.
Prioritize increasing body temperature and explosive movements (such as squat jumps) during warm-up, along with effective calf stretching.

[Video Demo of Kneeling Jump to Feet + Broad Jump](http://www.youtube.com/watch?v=Tn2QCH2TXF8)

Workout

EMOM 21
– 16 Weighted Step-Ups (8 each leg, or one flight of stairs) with a weighted backpack, kid on your shoulders, partner in a fireman’s carry,… get creative!
– 14 Weighted Ground-to-Overhead (You can use the same weight as the step-ups, or find something else. Control that overhead position!)
– :30 Planks (Any variation is of Plank is allowed: plank on hands, plank on forearms, side plank. Feel free to mix it up!)
“EMOM” stands for Every Minute on the Minute.

That means for Minute 1, you’ll complete 16 Weighted Step-Ups. Once those reps are done, you rest the remainder of that minute. On Minute 2, you’ll complete 14 Weighted Ground-to-Overhead. Once those reps are done, you rest the remainder of that minute. Finally, during Minute 3, you’ll Plank for :30, then rest the remainder of that minute.

Complete that sequence 7 times for your 21 minute conditioning piece!

15
Mar

Monday 3/16!!!

Back squat 4×[email protected]% + 5-10#

AMRAP 5 
Burpees 
Rest 1 
AMRAP 5 
10 DB SNATCH L
10 DB SNATCH R 
Rest 1 
AMRAP 5 
5 Push Ups 
10 Sit Ups 
15 Air Squats 

Home workout:
5×15 Hitch Rep Air Squats (pause 2 seconds at each stop point)

AMRAP 5
Burpees
Rest 1
AMRAP 5
Broad Jumps
AMRAP 5
|5 Push Ups 
10 Sit Ups 
15 Air Squats

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