WOD

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7
Apr

Wednesday 4/8

Warm-Up:

3 Rounds
5 Heel-to-Butt, Heel-to-Face

5 Air Squat + Boot-strapper

5 Alternating Toe Taps, Bunny Hops, Tuck Jumps

2 Rounds
5 Opposite Shoulder Rotations
5 Trunk Twists + Good Mornings
5 Cobra to Plank Kickback

2 Rounds
5 High Knees + Butt Kickers
5 Speed Skaters
5 Mountain Climbers

A:

EMOM 10

:30 Max Effort Mountain Climbers – EVEN

:30 Plank – ODD

B:

EMOM 10

Magic Burpee Number + 1

C:

Every 3:00 for 5 Rounds

Run 400m

Track your fastest and your slowest times!

“Couch to 5K” – Week 3, Day 2

All: Tabata Run

8 Rounds of:

:20 on/:10 off

Running should be done at Maximum Effort!

Track total distance covered in the 8 rounds.

30-Day Push-Up Challenge

Day 8:

12 Reps
4 Reps
4 Reps

6
Apr

Tuesday 4/7

Warm-Up:

ALL Segments should done as :20 of work, :10 of rest

Part 1-
Straight Arm Raises, Arm Crosses, Lateral Hops, Hop Squats x2 (4:00)

Part 2-
Down-dog/Up-dog, Cobra, Scorpion on Stomach x2 (3:00)

Part 3-
Squat Hold, Squat Hold + Press, Air Squats, Jump Squats

Strength:

EMOM 10

10 Squat and Press on EVEN
15 Sit Ups on ODD

Track weight used for Squat and Press
It’s better to go lighter and more controlled than heavier and rush the movements. Reps should be segmented movements.

Workout:

Every 5 mins for 5 rounds:

Run 400m
Max Effort:
10 Push Ups
15 Air Squats
30 Double-Unders or 30 Lateral Hops or 60 Single-Unders

This workout is 25:00 long for everyone.
Keep a running total for the rounds of 10/15/30 throughout the entire thing. Pick up where you left off the previous round.

30-Day Push-Up Challenge

Day 7:

15 Second Plank

3 Sets

5
Apr

Monday 4/6

Warm-Up:

3 Rounds
3 Downward-facing Dog + Pigeon Stretch per side
3 Cossack Squat per side
3 Air Squat + Boot-strapper
3 1/2 V-Ups + Alternating Super People per side
30 Jumping Jacks

3 Rounds
3 Lunge (Stretch, Samson, Jumping) per leg
3 Inch Worms + Cobra + Push-Up
3 Burpees

Increase speed each round

Strength:

4 Rounds for Form

1 min Plank on Hands
1 min Wall Sit (keep knees at a 90)
1 min Active Squat Hold
1 min V Hold / Boat Pose

Track total time to complete all 4 rounds.

Workout:

AMRAP 15

21 Dumbbell Deadlift
15 Burpees
9 Alternating Dumbbell Hang Squat Snatch

“Couch to 5K” – Week 3, Day 1

All: 4 x 100 meters, 2 X 400 meters, 4 X 100 meters

Recover 60 seconds between 100’s, 90 seconds between 400’s

Track total time for the entire workout; including rest. When you finish the last 100m, you’re done.

30-Day Push-Up Challenge

Day 6:

10 Reps
6 Reps
4 Reps

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….