| Week of 3/29/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | What is one goal that you have for this week? Could be something you want to start or complete, or practice. | What is something that you are grateful for? | What have you been doing to pass the time at home? | Where’s the first place you want to go once the lockdown is lifted? | What is one good thing that happened to you this week? | No class, optional workout provided |
| Warm Up | AMRAP 8 10 Push-Up to Side Plank (Alternating) 10 Lunges 10 Air Squats 10 Sit Ups 5 Sprawls |
AMRAP 8 :30 Run in place :30 Power Skip in Place 5 Inch Worms 10 Push-Up + Row (no weight) 15 Bodyweight Goodmornings 20 Calf Raises |
:30s Plank Hold :30s Side Plank R :30s Side Plank L :30s Superman Back Extensions THEN, AMRAP 6 10 Side Lunges / Cossack Squats 10 Plank Shoulder Taps 10 Plank to Down Dog 10 Sit Ups |
2 Rounds 1:00 Each Movement A) Glute March B) Side Lunges C) Bodyweight Skier Swings D) Plank Bird Dogs |
Slow and deliberate reps: 1:00 Prone Ys 1:00 Prone Ts 1:00 Prone Ws THEN, AMRAP 5 5 Yoga Push Ups, after 5 do 10 Foot Pedals in Down Dog 10 Lateral Hops 10 Sprawls 20 Mountain Climbers |
30s of each movement, 1 time through Lunges / Box Step Ups Sprawls Plyo Skaters Scap Push-Ups Plank Bird Dogs Bodyweight Skier Swings / Russian KBS Side Lunges High Knees BW Single Leg DL / Romanian DL w/ KB Penguin Taps / Jump Rope |
| WOD | 1 ROUND 4:00 STATIONS 1:00 Rest b/t Stations STATION 1 AMRAP 4 10 Pike Push-Ups 10 Bodyweight Lunges STATION 2 AMRAP 4 12 Air Squats 12 Push-Ups STATION 3 AMRAP 4 7 Reverse Burpees 14 V-Ups STATION 4 AMRAP 4 16 High Knees 32 Bodyweight Russian Twists L2: Some Equipment S1: 10 Single Arm Push Press, 10 Single Arm FR Lunges, alternate sides through the duration if the AMRAP. S2: 12 Front Rack Squats, 12 Tricep Dips S3: 14 Alt DB Snatches, 14 V-Ups S4: 16 Russian or Skier Swings, 32 Weighted Russian Twists L3: Full Gym Access S1: 10 Push Press (95/65), 10 Front Rack Lunges (95/65) S2: 12 Step-Ups on a box w/ DB, 12 Tricep Dips S3: 14 Power Snatches (95/65), 14 V-Ups S4: 16 Russian or Skier Swings, 32 Weighted Russian Twists |
EMOM x 20 MINUTES MIN 1 – 0:45 Sprawls MIN 2 – 20 Sit Ups MIN 3 – MAX Plank Shoulder Taps MIN 4 – 16 Bodyweight RDL to Skip L2: Some Equipment MIN 1 – 0:45 Jump Rope or Sprawls MIN 2 – 20 Sit Ups MIN 3 – MAX DB Renegade Rows MIN 4 – 10 Weighted RDL L3: Full Gym Access MIN 1 – 16/13 Cal Bike or Row MIN 2 – 20 Sit Ups MIN 3 – MAX DB Renegade Rows MIN 4 – 10 Weighted RDL |
3 ROUNDS 1:30 STATIONS :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Plank :30 Mountain Climbers STATION 2 1:00 Superman Hold :30 Plank Walks STATION 3 1:00 Hollow Hold :30 Tuck-Ups STATION 4 1:00 Squat Hold 0:30 Air Squats L2: Some Equipment S1: 1:00 Plank, 0:30 Mountain Climbers S2: 1:00 Romanian DL, 0:30 Bent Over Rows S3: 1:00 Hollow Hold, 0:30 Tuck Ups S4: 1:00 Overhead DB Hold, 0:30 Thrusters L3: Full Gym Access S1: 1:00 Plank, 0:30 Mountain Climbers S2: 1:00 Deadlifts (95/65), 0:30 Bent Over Rows (95/65) S3: 1:00 Hollow Hold, 0:30 Tuck Ups S4: 1:00 Overhead BB Hold (95/65), 0:30 Thrusters (95/65) |
Tabata: Glute Bridges on the 0:10, hold the top of the glute bridge -Rest 2:00- AMRAP x 13 MINUTES 30 Plyo Skaters 20 G2OH with an odd object OR Bodyweight Skier Swings 50 Penguin Taps OR 25 Side Shuffles L2: Some Equipment 30 Plyo Skaters 20 Single Arm Alternating DB Power Cleans 50 Double Unders / 100 Singles L3: Full Gym Access 300/250m Row OR 15/10 Cal Bike OR 1:00 Run (~200m) 20 Power Cleans (95/65) 50 Double Unders / 100 Singles |
20 MINUTE AMRAP 10-20-30-40* HSPU** Lateral Hops OR Side Lunges *0:30 Cardio of choice after each successful round **Sub: Pike Push Ups Cardio Options: Burpees, Sprawls, Plyo Skaters, Run in Place, High Knees, Butt Kickers, Mountain Climbers, Jumping Jacks, Plank Jacks, Reverse Burpees, Fast Feet, or your choice! Feel free to do different options each round of the workout. L2: Some Equipment 10-20-30-40* HSPU** DB Hop Overs *0:30 Cardio of choice after each successful round **Sub: Seated DB Strict Press L3: Full Gym Access 10-20-30-40* HSPU** Box Hop Overs *100m Run, 150m Row, or 8/5 Cal Bike after each round **HSPU Sub: Barbell Strict Press (45/35) |
Three 10-minute AMRAPs 1:00 Transition between AMRAPs AMRAP 10 10 Tuck Jumps 10 Burpees 20 Superman Waves AMRAP 10 10 Push Ups 20 Air Squats 30 Penguin Taps or Power Skips AMRAP 10 1:00 High Knees 10 Single Leg RDL + Knee Raise 15 Bodyweight Slams L2: Some Equipment AMRAP 10 10 Tuck Jumps 10 Burpees 10 Bent Over Rows AMRAP 10 10 Push Ups 20 Air Squats 30 Double Unders / 60 Singles AMRAP 10 200 Meter Run OR 1:00 High Knees 10 KB/DB Deadlifts 10 Alternating KB/DB Snatches L3: Full Gym Access AMRAP 10 10 Box Jumps 10 Burpees 10 Pull-Ups / Ring Rows AMRAP 10 10 Push Ups 20 Air Squats 30 Double Unders / 60 Singles AMRAP 10 200 meter Run OR 250m Row OR 15/10 Cal AB 10 KB Deadlifts 10 Alternating KB Snatches |
| Finisher | 2 MIN MAX EFFORT Bicep Curls L1: Use your water bottle L2: DBs L3: BB |
2 MIN MAX EFFORT Swing Lunges Switch legs as needed. Add weight if desired. |
2 MIN MAX EFFORT Fast Feet *Every 20s 1 Burpee |
AB CIRCUIT 2 Rounds :30 Toe Touches :30 Side Heel Touches :30 Bicycle Crunches |
2:00 Max Wall Sit Rest as needed, but try to go unbroken and keep rest minimal! |
NONE |
| Cool Down | Lizard Pose Twisted Cross Seal/Sphinx |
Forward Fold Straddle Fold Happy Baby |
Thread The Needle Saddle Pose Archer Pose |
IT Band Stretch Downward Dog Supine Twist |
Eagle Puppy Dog Downward Dog |
Twisted Cross Dragon Pose 20 Scorpions 10 Cat Cows |
| Notes | Reverse Burpee | Power Skips Swing Lunges |
Bodyweight Skier Swings Side Heel Touches Toe Touches |
Bodyweight Slam Power Skips Single Leg RDL + Knee Raise Superman Waves |