Elly
Warmup
2 Rounds
1:00 Marching
10 Inchworms
:30 Handstand Hold/:30 plank hold
WOD
3 Rounds of
20 Hand Release Pushups/ 30ft handstand walk
30 Alt. Box step ups/ 30 alt. DB Hang Snatches 50lbs/35lbs
-Rest 3:00 mins-
3 Rounds of
20 Hand Release Pushups
30 Alt. Box step ups
BONUS STRETCHING
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
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Ken
Warmup
50ft walk on toes, forward
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge with arms locked out overhead
50ft lunge with torso twists towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl, forward
50ft bear crawl, backwards
then…
1 Round
10 Alt. Worlds Greatest stretch
20 Glute Bridges
WOD
2 Sets
45-30-18
Air Squats/ Backpack/Vest Squats
*300m Run after each set of air squats
*Rest 3:00 minutes b/t sets
or….
2 Sets
21-15-9
Double DB Front Squats 50lbs/35lbs
*300m Run after each set of DB Front Squats
*Rest 3:00 minutes b/t sets
ACCESSORY WORK
3 Sets
20 Supermans
10 Deadbugs
:30 Side Plank (each side)
BONUS STRETCHING
1:30 Pigeon Pose (each side)
1:30 Couch Stretch (right/left)
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Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.
Professor Jon
Warmup
2 Rounds
1:00 High Knees
:30 Handstand Hold or Plank Hold
10 Upward Dog to Downward Dog Transitions
WOD
AMRAP in 10:00 Minutes
50 Plate Hops/Line Hops/50 Double Unders
10 Hand Release Pushups/ 10 Strict Handstand Pushups
ACCESSORY WORK
3 Rounds
10-15 Single Arm Bent Over Rows (right/left)
15 Single Leg Calf Raises (right/left)
:45 Side Plank Holds (right/left)
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Cameron
Warmup
2 Rounds
1:00 Air Squats
1:00 Alt. Leg VUPS
OPTIONAL WOD 1.
For Time:
45-30-15: Jumping Air Squats
90-60-30: Situps
OPTIONAL WOD 2.
For Time:
45-30-15
Backpack Squats
Backpack Situps
OPTIONAL WOD 3.
For Time:
45-30-15: Double DB Thrusters (50lbs/35lbs)
90-60-30: Situps
ACCESSORY WORK
3 Rounds
10 Upright Rows (right/left)
10 Lateral Box Steps ups (right/left)
20 Supermans
BONUS STRETCHING
3 Rounds
10 T-Spine Open Books (right/left)
10 Alt. Scorpion Stretches
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Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.
Cindy
Warmup
5:00 Clock
36 Jumping Jacks
4 Pushups to Downward Dog
12 Jumping Air Squats
WOD
2 Sets:
30-20-10
Cossack Squats (total)/ Backpack Thrusters/DB Snatches
Burpees/ Burpees over Backpack/Burpees over the DB
*Rest 3:00 Mins b/t sets*
ACCESSORY WORK
Tabata (:20 on/:10 off)
Situps
BONUS STRETCHING
2:00 Pancake Stretch
2:00 Frog Stretch
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Jim & Stacey
Warmup
3 Rounds
12 Big Arm Circles (forward/backwards)
8 Worlds Greatest Stretch (total)
6 Inchworms
WOD
2 Sets: AMRAP in 7:00 Minutes
10-20-30-40…
Reverse Lunges/Single DB Reverse Lunges (50lbs/35lbs)
5-10-15-20….
Chair Dips/ Single DB Shoulder to Overhead (50lbs/35lbs)*Split between arms*
*Rest 3:00 Minutes between sets*
ACCESSORY WORK
3 Rounds
20 Hip Bridges (weighted if you can)
10-15 Bulgarian Split Squats (right/left)
10 Birddogs (right/left)
BONUS STRETCHING
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)
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Warmup
5:00 Minute Clock
100m Jog or :30 High Knees
5 Pushups to Downward Dog
10 Air Squats
WOD
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
ACCESSORY WORK
3 Sets
10 Cat Cow Exercises
20 Deadbugs (controlled)
15 Single Leg Hip Bridges (right/left)
BONUS STRETCHING
1:00 Calf/Achillies Stretching
1:30 Couch Stretch (right/left)
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Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.
