| Week of 4/26/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | ||||||
| Warm Up | ON A 5:00 RUNNING CLOCK 2min Cardio of Choice OR 400m Run 10 [DB Suitcase] Lunges 10 Yoga Push Ups OR DB Curl to Press 10 Sprawls |
EMOM x 2 MINUTES 30 Mountain Climbers into Max Plank Hold into… EMOM x 3 MINUTES 10 High Knees 10 Bodyweight Goodmornings OR DB Deadlift 10 Push Ups OR Bent Over Rows |
AMRAP x 5 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridges |
4 SETS :30 Pike Push Ups or DB Strict Press :30 [Goblet] Squats into… AMRAP x 1 MINUTE Max Alt. V-ups |
EMOM x 5 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers |
AMRAP x 1 MINUTE Max Single Unders into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE Max DB Upright Rows (or Tricep Dips) into… AMRAP x 1 MINUTE Max High Knees into… AMRAP x 1 MINUTE Max Push-ups |
| SWOD | EMOM x 12 MINUTES MIN 1 – 6 Burpees + 6 Push Ups MIN 2 – 6 Reverse Burpees + 6 Tricep Dips L2: Some Equipment EMOM x 12 MINUTES* MIN 1 – 6 DB Snatch (R) + 6 DB Push Press (R) MIN 2 – 6 DB Snatch (L) + 6 DB Push Press (L) *Athletes will complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm L3: Full Gym EMOM X 12 MINUTES 6 Power Snatches + 6 Behind the Neck Snatch Grip Push Presses (75/55) (No Score) |
EVERY 2:30 FOR 5 SETS 10 Sprawls 10 Air Squats L2: Some Equipment 10 DB Hang Power Clean 10 DB Front Squats L3: Full Gym Access 10 BB Hang Power Clean 10 BB Front Squats *Increase each set to find a heavy for the day *Score is weight completed all reps unbroken. If you break up your reps, bring the weight down. |
3 SETS FOR MAX REPS 1:00 each movement, 1:00 rest between complete rounds A) Pike Hold or HS Hold B) Crossbody Mountain Climbers C) Jumping Lunges (No Score) |
EMOM x 5 MINUTES 14 Plank Walks 1:00 Rest, Then: EMOM x 5 MINUTES 14 Superman Back Extensions L2: Some Equipment 12 DB Floor Press 12 DB Romanian Deadlift L3: Full Gym Access 12 Bench Press 12 Romanian DL (No Score) |
FULL-BODY STRENGTH EVERY 2:30 FOR 5 SETS 10 Deck Squats https://www.youtube.com/watch?v=W4YVu0LkmXU 10 Push Up + Shoulder Tap (L+R) L2 & L3: Some Equipment + Full Gym Access 10 DBL DB Snatch 10 DB Renegade Rows (No Score) |
AMRAP x 5 MINUTES 10 Tuck Jumps 10 Tuck-ups 10 Glute Bridges Score is Rounds + Reps OPTIONAL: Sub Tuck Jumps with Box Jumps |
| WOD | 3 ROUNDS FOR MAX REPS 1:00 each movement, rest 1:00 between full rounds A) Air Squats B) Sit-Ups C) Single Leg RDL D) Tuck Jumps L2: Some Equipment A) DB Thrusters C) DB Sumo Deadlifts L3: Full Gym Access A) BB Thrusters (95/65) B) BB Sumo Deadlifts (95/65) Score = Total Reps |
AMRAP x 5 MINUTES x 3 ROUNDS 5 Tuck Jumps (Low Impact Option: Power Skips) 5 Push-Ups 30 Lateral Hops / Penguin Taps -1:00 Rest Between Rounds- *Pick back up where you left off* L2: Some Equipment 5 DB Power Clean 5 DB Deficit Push-Up 30 Double Unders L3: Full Gym Access 5 Power Cleans (115/85) 5 Push Jerks 30 Double Unders 1 Score = Rounds + Reps |
AMRAP x 20 MINUTES 50 Jumping Jacks 25 Burpees 50 Glute Bridges 25 Sprawls 50 Lunges Score = Rounds and Reps Everyone is going bodyweight today! |
ON A 15:00 RUNNING CLOCK… 10 ROUNDS 30 Plyo Skaters 20 Air Squats In the remaining time…. AMRAP 7 Hand Release Push-Ups 7 In/Out Jump Squats https://www.youtube.com/watch?v=xppv5Vfr-lE L2: Some Equipment 100m Run (sub for plyo skaters) 7 DB Thrusters (sub for Jump Squats) L3: Full Gym Access 100m Run (sub for plyo skaters) 7 Slam Balls (sub for jump squats) Score = Rounds + Reps in AMRAP |
AMRAP x 7 MINUTES x 2 ROUNDS 2-4-6-8… Super Burpees (Push Up, Knee To Elbow L/R, Tuck Jump) 10-20-30-40… Mountain Climbers -Rest 1:00 between Rounds- *Start over on the next AMRAP, goal is to either match or beat your score from the first round! L2 & L3: Some Equipment + Full Gym Access DB Devils Press (Sub for Super Burpee) 2 Scores = Rounds + Reps |
ON A 15:00 RUNNING CLOCK… 800m Run 60 Sit-Ups 60 DB Deadlifts 60 Sprawl Jump-Over -Rest Remaining Time- ON A 10:00 RUNNING CLOCK 600m Run 40 Sit-Ups 40 DB Deadlifts 40 Sprawl Jump-Over -Rest Remaining Time- ON A 5:00 RUNNING CLOCK… 400m Run 20 Sit-Ups 20 DB Deadlifts 20 Sprawl Jump-Over (Score is Total Time) If you don’t have equipment: Sub Glute Bridges for DB Deadlift Sub Sprawl Tuck Jump for Jump-Over |
| Finisher | AMRAP x 3 MINUTES 20 Slow Hollow Body Flutter Kicks 20 Alt. V-ups into… AMRAP x 2 MINUTES Max Plank Hold (No Score) |
EMOM x 5 MINUTES 10 each Shoulder Taps into Max Plank L2 & L3: 10 DB Slides into Max Plank |
||||
| Cool Down | Pigeon Seal/Sphinx Forward Fold |
Twisted Cross Downward Dog Supine Twist |
1:00 Saddle Stretch (R) 1:00 Saddle Stretch (L) 1:00 Childs Pose |
IT Band Stretch Lizard Pose Puppy Dog |
Archer Pose Eagle Pose Happy Baby |
Supine Twist Seal/Sphinx Downward Dog |
| Notes | https://vimeo.com/410919887/df0de896e7 | https://vimeo.com/410920049/e5671d1db2 | https://vimeo.com/410920194/16f567b82e | https://vimeo.com/410920344/46e06a47c2 | https://vimeo.com/410920552/96102b1ea7 | https://vimeo.com/410920723/2a31001d02 |