Friday 5-1-20
warmup
25 jumping jacks
3 rounds
10 sec bottom of squat hold
10 sec butterfly strecth
10 sec plank hold
2 min rest
wod
run or row 5000m
* I have 2 rowers available, text me to schedule
Category: Uncategorized
Warmup
Run 400m
3 rounds
10 air thrusters
10 burpees
10 jumping lunges
2 min rest
Wod
12 min AMRAP
5 db thrusters 50/35
20 walking lunges
** use any weight you can to do your thrusters.
Wednesday 4-29-20
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
12 min AMRAP
1 pushup, 2 situps, 3 squats
2 pushups, 4 situps, 6 squats
3 pushups, 6 situps, 9 squats
Etc, score is total number of reps
*I know these are …
Tuesday 4-28-20
warmup
400 m run
3 rounds
10 sec L-sit
10 sec hand stand hold
10 sec wall sit
2 min rest
wod
“ Annie”
50-40-30-20-10
doubleunders
situps
We just did this one, see if you can beat your last time.
Monday 4-27-20
25 jumping jacks
3 rounds
10 jumping lunges
10 situps
10 burpees
2 min rest
Wod
5 rounds
14 squats
21 pushups
400m run
Sunday 4-26-20
Rest day
Saturday 4-25-20
“Fight gone bad”
3 rounds, 1 min per station
Med ball thrusters
SDLHP 75/55
Box jumps 20”
Push-press 75/55
Row for calories
Rest
My driveway, 10:00am.
If you cant make it, try to use the same movements using objects that you have. Text me if you have any questions. …
Friday 4-24-20
Warmup
400m run
3 rounds
10 Sec bottom of squat holds
10 sec Plank
10 jumping jacks
2 min rest
Wod
12 min AMRAP
25 situps
20 walking lunges
Thursday 4-23-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 hollow body rocks (on your back, feet and arms up, rock back and forth=1)
10 super mans (on your belly, arms and legs off the ground=1)
2 min rest
Wod
20 min AMRAP
5 sec L-sit hold on the …
Wednesday 4-22-20
Warmup
25 jumping jacks
3 rounds
10 sec planks
10 bottom to bottom squats
10 lunges
2 min rest
Wod
Run 10 min from you house, stop every 2 min and do burpees for 1 min.
Run 10 min back to your house, stop every 2 min and do …