Saturday April 17, 2021

DSC_9245
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

CFD - 8-30-9-30am class Saturday-0215
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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Wednesday April 14, 2021

DSC_0873
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

DSC_9089
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

DSC_5306
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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Saturday April 10, 2021

DSC_8878
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


DSC_9279
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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