WOD

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22
Apr

Thursday 4/23

Warm-Up:

3 x 3 Minute Rounds

(1) PVC/Broomstick Pass-Throughs / Around-the-Worlds / Press / Trunk Twists / Good Mornings / Back Squats

Start with one rep of each, and add one rep each round!

(2) Inch Worm + Knee-to-Elbow / Knee-to-Opposite-Elbow / Scorpion, Scorpion on Back / Hip Bridge / Single-Leg Hip Bridge

(3) Dumbbell Deadlift / Hang Squat Clean / Front Squat x2 / Bear Crawl – Forwards and Backwards 5-10 Steps

Strength:

4 Rounds for FORM!

3 Wall Walks OR 540-degree Pike Push-Up Walk

12 Hip Bridges + 2 Second Pause (Weight over hips if you want)

Track weight used for Hip Bridges and any relevant notes.

Workout:

AMRAP 18

21 Alternating Dumbbell Deadlift

15 Goblet Squats

9 Burpees

30-Day Push-Up Challenge:

Day 23:

25 Second Plank

5 Sets

21
Apr

Wednesday 4/22

Warm-Up:

1 Minute Rounds:
(1) Scorpion on Back / (2) Scorpion on Stomach / (3) Lunge + Stretch, Mountain Climber + Stretch / (4) Inch Worm + Scap Push-Up + Push-Up / (5) Turkish Sit-Up + Glute Bridge / (6) Hop Squat + Broad Jump

2 Rounds:
10 Floor Press per arm / 8 Knuckles to Toes / 6 Lateral Hops over DB

– Turkish Get-Up Practice –

Workout:

For Time:

1000m Run

100 Lateral Hops over Dumbbell or 200 Double-Unders (2:30 time cap)

80 Jumping Lunges

60 Push-Ups

40 Broad Jumps

20 Turkish Get-Ups

500m Run

“Couch to 5K” – RACE WEEK! Day 2:

All: 4 x 400m Cadence Laps

Rest as needed between intervals. Aim to increase speed/cadence/tempo each 400m distance as you identify Race Day pacing!

30-Day Push-Up Challenge:

Day 20:

26 Reps

15 Reps

10 Reps

20
Apr

Tuesday 4/21

Warm-Up:

7 x 1 Minute Rounds

(1) Flop + Scorpions x2 + Flat Feet Jump-Up, (2) Arm Swings/Circles/Stretches, (3) World’s Greatest Stretch, (4) Plank Up-Downs + Body Saws, (5) 90-90’s, (6) Scap Push-Ups + Down/Up Dog, (7) Duck Walk + Kneel Up-Downs

Burpee with Max Height Jump! 1 – 5:

Complete one Burpee and jump as high as you possibly can. Rest. Complete two Burpees jumping as high as you can. Rest. Repeat all the way up to 5 Burpees. This should be a nice little “primer” for our Part A today!

Workout:

A: EMOM 10

Magic Number Burpees +3!

-Rest 3 Minutes-

B: AMRAP 10

20 Weighted Step-Ups

20 Sit-Ups

-Rest 3 Minutes-

C: EMOM 10

ODD- 12 Single-Arm Thrusters (6 per arm)

EVEN- :30 Plank Hold

30-Day Push-Up Challenge:

Day 21:

26 Reps

15 Reps

5 Reps

19
Apr

Monday 4/20

Warm-Up:

2 Minutes- UPPER Body (swings, crosses, twists, stretch)

2 Minutes- LOWER Body (swings, squats, lunges, stretch)

2 Minutes- CARDIO Body (air squat, jump squat, push-up, burpee)

Strength:

5 Rounds for FORM!

20 Standing Dumbbell Shoulder-to-Overhead (10 per arm)

– Superset with –

10 Dumbbell Windmills (5 per arm)

Workout:

2 Rounds for Time:

1 Round =

400m Run

4 Rounds of: 5 Single-Arm Dumbbell Row, 10 Push-Ups, 15 Air Squats

400m Run

Rest 3 Minutes between rounds

“Couch to 5K” – RACE WEEK! Day 1:

All: 8 x 200m Run

Track Fastest and Slowest times, leave all other times and notes in comments.

30-Day Push-Up Challenge:

Day 20:

24 Reps

14 Reps

8 Reps

16
Apr

Friday 4/17

Warm-Up:

2 Minute Rounds

#1- Reach and Pull, Reverse Lunge + Samson, Shoulder Rotations

  • Wrist Stretching

#2 – Inch Worm Variations (Lower + Cobra, Knees to Elbow/Opposite, Side Plank)

  • Forearm Stretching

#3 – Plank Kickback + Mountain Climber, Push-Up Varities, Burpee

Strength:

50 Dive Bomb Push-Ups for FORM

Workout:

5 Rounds for time:

:40 Right Side Plank

:40 Left Side Plank

10 Dumbbell Hang Snatch + Lunge per leg

“Couch to 5K” – Week 4, Day 3

All: 30 minute run at 80% of ideal race pace

30-Day Push-Up Challenge

Day 10:

22 Reps
10 Reps
5 Reps

15
Apr

Thursday 4/16

Warm-Up:

1 Minute Jumping Jacks / Heel-to-Butt, Heel-to-Face, Squat + Stretch / Arm Stuff, Inch Worms + x 3

1 Minute Jumping Jacks / Assisted Squats + Kick-outs + Cossacks / Prone I’s, Y’s, and T’s

1 Minute Jumping Jacks / Cossack Squat Variations / Reverse Snow Angels, Overhead Squats, Sotts Press

Strength:

3 x 20 Cossack Squats (10 per leg)

3 x 20 Cossack Thrusters (10 per leg)

Workout:

For FORM!

100 PVC/Broomstick Overhead Squats

100 Air Squats with PVC/Broomstick Held Out In Straight Arms 

30-Day Push-Up Challenge:

Day 16:

20 Reps

10 Reps

5 Reps

14
Apr

Wednesday 4/15

Warm-Up:

3 sets of 10 reps of each:
Arm Circles / Trunk Twists + Good Mornings / Toe Holds

3 sets of 8 reps of each:
Curl then Press / Cross Crunch per side / Alternating Toe Taps per side

3 sets of 6 reps of each:
Deadlift + Curl + Press / Knuckles to Toes + Leg Lowers / Dumbbell-Facing Hops per side

Workout:

AMRAP 35
30 Lateral Hops
15 Sit-Ups
30 Alternating Dumbbell Clean and Jerks

“Couch to 5K” – Week 4, Day 2:

Beg: 4 x 800m – 2 min Rest between intervals
Adv: 5-6 x 800m – 2 min Rest between intervals

Track Fastest and Slowest times, leave all other times and notes in comments.

30-Day Push-Up Challenge:

Day 15:

20 Second Plank
4 Sets

13
Apr

Tuesday 4/14

Warm-Up:

1 Minute Rounds

1- PVC/Broomstick Pass-Throughs, Around-the-Worlds, Trunk Twists

2- Right Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc)

3- Left Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc)

4- Scorpions / Cobras

5- 10 PVC Press / 10 Hop Squats

6- :30 Right Front-to-Back Lunge . :30 Left Front-to-Back Lunge

7- 5 Mountain Climbers / 5 Plank Whip-Ups

8- Increasing Ladder (1, 1, 2, 2, 3, etc…) Push-Up + Jump

Strength:

EMOM 10

Magic Number Burpees +2

Workout:

5 Sets for Max Effort-

1- Hand-Release Push-Ups

2- Lunge Step-Ups

Complete all sets of push-ups before moving onto the lunges.

Aim for double-digits reps for push-ups, and feel free to jump at the top of each lunge.

30-Day Push-Up Challenge

Day 10:

18 Reps
12 Reps
5 Reps