Tuesday June 30, 2020

Warm Up
5 Minute Clock:
20 Bodyweight RDLs
20 Russian Twists
:30 Single Arm Dumbbell Overhead Hold (Each Side) or 1:00 Plank Hold

WOD
2 Sets: AMRAP 6 Minutes:
24 Bodyweight RDLs
24 Alternating Leg V-ups
24 Mountain Climbers
-Rest 4:00 b/t sets-

ADVANCED VERSION
2 Sets: AMRAP 6 Minutes:
12 Double Dumbbell Deadlifts 50s/35s
24 Alternating Leg V-Ups
12 Double Dumbbell Shoulder to Overhead
-Rest 4 Minutes B/T Sets-

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Monday June 29, 2020

Warm up: 3 Rounds of
10 Step Back Lunges (Total)
20 Scap Only Push Ups
:30 Handstand Hold or Plank Hold

WOD
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
Post Scores to commets

ADVANCED VERSION
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Handstand Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
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Friday June 26, 2020

IMG_1477

Warmup
10-8-6-4-2
Jumping Jacks
Mountain Climbers
Air Squats

WOD
AMRAP in 6:00 Minutes

20 Alt. Reverse Lunges
20 Alt. Bodyweight RDL’s
REST 2:00 Minutes
AMRAP in 6:00 Minutes

40 Alt. Reverse Lunges
40 Alt. Bodyweight RDL’s

WOD- ADVANCED VERSION
AMRAP in 6:00 Minutes
20 DB Alt. Reverse Lunges 50lbs/35lbs
10 Single Arm Alt. DB Clean and Jerks 50lbs/35lbs
REST 2:00 Minutes
AMRAP in 6:00 Minutes
40 DB Alt. Reverse Lunges 50lbs/35lbs
20 Single Arm Alt. DB Clean and Jerks 50lbs/35lbs
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Wednesday June 24, 2020

IMG_1489
Michelle

Warmup 3 Rounds
30 Jumping Jacks – hands side to side
20 Alt. Single Leg RDL’s
15 Hip Bridges
5 Inch Worms to Pushup

WOD
 
5 Rounds
30 Alt. V-UPs (total)
15 Burpees
400m Run

WOD ADVANCED VERSION
5 Rounds

30 Alt. V-UPs (total)
10 Double DB Devil Press 50lbs/35lbs

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Tuesday June 23, 2020

IMG_1478
Jamar

Warmup– 5:00 Minute Clock
30 Jumping Jacks– hand front to back
20 Alt. Reverse Lunges
:10 Handstand Hold or Plank hold
5 Pushups to downward dog


WOD
 OTM for 20:00 Minutes
Min 1.
20-30 Hip Bridges
Min 2.
50ft Handstand Walk
Min 3. Max Reps Box Step Ups
Min 4. Rest

WOD ADVANCED VERSION
OTM for 20:00 Minutes
Min 1.
20 Double Unders
Min 2.
50ft Handstand Walk
Min 3.
Max Reps Weighted Box Step Overs 50lbs/35lbs
Min 4.
Rest

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Monday June 22, 2020

IMG_1491

Warmup-3 Rounds
10 Scap Only Pushups
5 Bird Dogs (each side)
5 DB Deadlifts (each side)
5 Goblet Squats or Air Squats


WOD, with a running clock, starting at
0:00- 10:00 Minutes
3 Rounds
18 Pushups
36 Jumping Jacks

10:00- 20:00 Minutes
3 Rounds
18 Situps
54 Mountain Climbers

WOD- ADVANCED VERSION, with a running clock, starting at
0:00- 10:00 Minutes
3 Rounds
18 Handstand Pushups
18 Alt. DB Hang Squat Cleans 50lbs/35lbs

10:00- 20:00 Minutes
3 Rounds
18 Situps
18 DB Shoulder to Overhead (right) 50lbs/35lbs
18 DB Shoulder to Overhead (left) 50lbs/35lbs

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