Sunday April 18, 2021
Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.
Saturday April 17, 2021
Mandy
Warmup
4:00 Minutes
30 Single Unders or Jumping Jacks
10 Air Squats
:30 Hollow Hold
WOD
AMRAP in 12:00 Minutes
20 Situps
40 Air Squats/ 40 Single Arm DB Thrusters (50lbs/35lbs)
100 Line Hops/Jumping Jacks/ 100 Double Unders
ACCESSORY WORK
3 Sets
10 Suitcase Deadlifts (each side)
10 Single Leg Calf Raises (each side)
20 Hip Bridges
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Friday April 16, 2021
Jamar
Warmup
2 Rounds
10 Worlds Greatest Stretch (total)
10 Jumping Air Squats
:30 Handstand Hold
WOD
3 Rounds
5 Wall Walks/ 15 Handstand Pushups
30 Cossack Squats (total)/ 30 Goblet Squats (50lbs/35lbs)
-Rest 4:00 Minutes
90 Cossack Squats (total)/ 90 Goblet Squats (50lbs/35lbs)
15 Wall Walks/ 45 Pushups
ACCESSORY WORK
3 Sets
10 Cat Cow Exercise
10 Birddogs (each side)
20 Supermans
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Thursday April 15, 2021
Active Recovery- 30:00 Minute walk/light jog
5 Fun recipes to try while you’re quarantined at home
https://morningchalkup.com/2020/05/04/5-fun-recipes-to-try-while-youre-quarantined-at-home/
Wednesday April 14, 2021
Seth
Warmup
5:00 Minute Clock
12 Big Arm Circles (forwards/backwards)
8 Air Squats (2 second pause in the bottom of each rep)
4 Inch Worms
WOD
OPTION 1.
2 Sets: 60-40-20
Air Squats
*15 Pushups after each set*
*Rest 3:00 Mins b/t sets*
OPTION 2.
2 Sets: 60-40-20
Backpack Back Squats (20lbs/14lbs)
*10 Backpack Pushups after each set*
*Rest 3:00 Mins b/t sets*
OPTION 3.
2 Sets: 20-15-10
Double DB Thrusters (50lbs/35lbs)
*10 Double DB Bent Over Rows after each set*
*Rest 3:00 Mins b/t sets*
ACCESSORY WORK
3 Sets
1:00 Reverse Situps
:30 Second side plank (right/left)
:30 Hollow Holds
*Rest as needed b/t sets
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Tuesday April 13, 2021
James
Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
10 Worlds Greatest Stretch (5/Side)
10 Inchworms
WOD
OPTION 1. 4 Sets- 3:00 Minute Clock
BUY IN: 300m Run
Max Reps: Jumping Lunges
*Rest 1:00 Min b/t sets*
OPTION 2. 4 Sets- 3:00 Minute Clock
BUY IN: 300m Back Pack Run (20lbs/14lbs)
Max Reps: Backpack Reverse Lunges (20lbs/14lbs)
*Rest 1:00 Min b/t sets*
OPTION 3. 4 Set- 3:00 Minute Clock
BUY IN: 300m Run
Max Reps: Alt. DB Snatches (50lbs/35lbs)
ACCESSORY WORK
3 Rounds
10 DB Bench Press
10 Double DB Bent Over Rows
10 Seated Alt. DB Curls
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Monday April 12, 2021
Madeline
Warmup
3 Rounds
10 Glute Bridges
6 Pushups to Downward Dog
:30 Plank Hold
WOD
2 Sets:
50 Situps
50 Burpees/50 Burpees to 6 Inch target
50 Alt. VUps
*Rest 3:00 Mins b/t sets*
ACCESSORY WORK
3 Sets
10 Weighted Glute Bridges
10 Split Squat with DB (elevated rear foot-each side)
10 Single Leg DB RDL (each side)
BONUS STRETCHING
2:00 Mins Couch Stretch (right/left)
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Sunday April 11, 2021
Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.
Recipe of the week
https://www.crossfit.com/at-home/baked-eggs-with-spinach-ham
Saturday April 10, 2021
Leslie
Warmup
6:00 Minute Clock:
30 Single Unders/Jumping Jacks
5 Worlds greatest stretch (right/left)
10 Air Squats
:30 Plank Jacks https://www.youtube.com/watch?v=zopR9ws4o0U
WOD
2 Sets
40 Alt. Leg V-Ups
30 Jumping Air Squats/30 Double DB Front Squats (50lbs/35lbs)
100 Plate Hops/Line Hops/ 100 Double Unders
30 Jumping Air Squats/30 Double DB Front Squats (50lbs/35lbs)
40 Alt. Leg V-Ups
-Rest 3:00 Minutes b/t sets-
ACCESSORY WORK
3 Sets:
10 Single Leg Glute Bridge Raises (right/left)
10 Bird Dog (right/left)
1:00 Wall Sit Hold
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Friday April 9, 2021
Jim
Warmup
2 Rounds
10 Reverse Lunges (total)
10 Pushups to Downward Dogs
:30 Single arm DB Overhead hold (each arm) or side plank (each side)
WOD
OPTION 1.
7 Rounds
20 Reverse Lunges (total)
15 Hand Release Pushups
OPTION 2.
7 Rounds
20 Backpack Reverse Lunges (20lbs/14lbs)
15 Backpack Pushups (20lbs/14lbs)
OPTION 3.
7 Rounds
20 Single arm DB Reverse Lunges 50lbs/35lbs (total)
10/10 DB Shoulder to Overhead 50lbs/35lbs
ACCESSORY WORK
2 Sets:
:30 Side Plank (right/left)
30 Dead bugs
:30 Plank
30 Alt. V-Ups
-rest 1:00 minute b/t sets-
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