| Week of 4/12/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | What are you looking forward to? | What was the last risk you took? | What makes “you” you? | If you were going to start your own company, what would it be? | What is one thing that inspired you this week? | |
| Warm Up | AMRAP x 5 MINUTES 10 Backpack/DB Deadlift :30 Plank 100m Run OR :30s of Cardio Choice |
5 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Sprawls *Both movements = 1 Set |
EMOM x 5 MINUTES 50 Single Unders OR Penguin Taps OR Lateral Hops into Max Lunges |
AMRAP x 5 MINUTES 20 Mountain Climbers 10 Backpack OR DB Upright Row 10 Pike Push Ups OR DB Strict Press 10 Air Squats |
AMRAP x 1 MINUTE Max Sprawls -:30 Rest AMRAP x 1 MINUTE Max Reverse Lunges -:30 Rest AMRAP x 2 MINUTE :30 High Knees :30 Air Squats (No Measure) |
AMRAP x 5 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest 10 Alt. Leg Swings 10 Air Squats (slow) |
| SWOD | FULL-BODY STRENGTH EMOM x 12 MINUTES MIN 1 – 12 Backpack Hang Power Cleans MIN 2 – 12 Backpack Shoulder to Overhead* MIN 3 – 1:00 Cardio (Athlete Choice) *Can choose Push Press or Jerk, practice the movement you will do in the workout. L2: Some Equipment 12 DB Hang Power Cleans, 12 DB Shoulder to Overhead* L3: Full Gym Access 12 BB Hang Power Cleans, 12 BB S2OH (95/65) |
4 SETS :30 Max Floor Press (R) :30 Max Floor Press (L) :30 Max Bent Over Row (R) :30 Max Bent Over Row (L) *Use a backpack, band, or odd object L2&L3: Some Equipment to Full Gym Use a DB or KB |
“DOUBLE AMRAP” AMRAP x 5 MINUTES x 2 ROUNDS 20 Tuck-ups 20 Air Squats -Rest 2:00 Between Rounds- Pick up where you left off (Score is Rounds + Reps) L3: Full Gym Access Tuck Ups can be subbed with T2B or HKR Should be able to do this within 3 sets or less |
EMOM x 12 MINUTES MIN 1 – 12 Slow Sumo Squats MIN 2 – 12 Slow Push-Ups *Goal is to move slowly and feel each rep through the full range of motion. L2: Some Equipment MIN 1 – 12 Slow Sumo Deadlifts L3: Full Gym MIN 1 – 12 BB Sumo Deadlifts ~60% |
5 ROUNDS FOR QUALITY* 5 Burpees OR DB Devils Press 10 (DB) Reverse Lunges *Goal is quality reps under control for all 5 rounds (Score is Reps) **If working with bodyweight, add a 3 count tempo to the lunges |
EMOM x 4 MINUTES 20 Air Squats (As Fast As Possible) -1:00 Rest- ON A 2:00 RUNNING CLOCK… Max Wall Sit -1:00 Rest- REPEAT X1 L2: Some Equipment Single DB Front Squats *Hold DB Across Chest L3: Full Gym Front Squats (75/55) |
| WOD | AMRAP x 15 MINUTES 1:00 Penguin Taps/Lateral Hops + 1:00 Sprawls 1 Round of Complex: 12 Deadlift 9 Hang Power Clean 6 Push Press *Perform with backpack or odd object (Score is Rounds + Reps) L2: Some Equipment 1:00 Jump Rope 1:00 Sprawls DB Complex L3: Full Gym Access 400m Run 1 Round of BB Complex (95/65) |
AMRAP x 8 MINUTES x 2 ROUNDS 20 Bodyweight Skier Swings 10 Burpees 10 Push-Ups -Rest 2:00 between Rounds- Pick up where you left off L2: Some Equipment 10 Double DB Swings OR KB Russian Swings 10 Burpees 10 DB Bent Over Rows L3: Full Gym Access 10 KB Russian Swings (53/35) 10 Burpess 10 Bent Over Rows (75/55) |
AMRAP X 25 MINUTES 30 High Knees 30 Butt Kickers 50 Lateral Hops OR Penguin Taps 50 Push Ups 50 Walking Lunges (or in place) 30 High Knees 30 Butt Kickers 50 Lateral Hops OR Penguin Taps 50 Plank Shoulder Taps 50 Air Squats L2: Some Equipment 50 Double Unders for Lateral Hops L3: Full Gym Access Sub 400m run for High Knees/Butt Kickers 50 Double Unders for Lateral Hops |
4 ROUNDS FOR MAX REPS 1:00 Per Round A) Backpack Sumo Deadlift High Pulls B) Burpees C) Pike Push Ups D) Mountain Climbers (Score is Reps) L2: Some Equipment A) DB or KB Sumo Deadlift High Pulls C) DB Push Press L3: Full Gym A) BB SDHP (75/55) B) BB Push Press (75/55) |
ON A 3:00 RUNNING CLOCK… Max G2OH with Backpack or Object (Score is Reps) -Rest 1:00- AMRAP 8 20 Plyo Skaters 15 Sit Ups 20 RDL Skips (10 Each Side) (Score is Rounds + Reps) -Rest 1:00- ON A 3:00 RUNNING CLOCK… Max G2OH with Backpack or Object (Score is Reps) L2: Some Equipment Max G2OH w/ DBs RDLs with DB L3: Full Gym G2OH w BB (95/65) 100m run sub for plyo skaters BB Deadlifts (125/85) |
EMOM 14 MIN 1 – Max Bodyweight Thrusters (or use a backpack or odd object) MIN 2 – Max Lateral Hops OR Penguin Taps L2: Some Equipment MIN 1- Max DB Thrusters MIN 2 – Max Double Unders L3: Full Gym BB Thrusters (75/55) |
| Finisher | 5 SETS :30 Flutter Kicks :30 Superman Hold :30 Rest |
5 SETS (:50 ON / :10 OFF) Glute Bridge Hold* *Squeeze abs and glutes to hold top of the bridge |
3 SETS :30 Hollow Hold :30 Strict Press (or Pike Push Ups) :30 DB Shrugs (or Scap Push Ups) |
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| Cool Down | Puppy Dog Thread The Needle Seated Forward Fold |
Archer Pose Twisted Cross Seal/Sphinx |
IT Band Stretch Pigeon Pose Eagle Pose |
Seated Straddle Childs Pose Downward Dog |
Single Leg Forward Fold Supine Twist Frog Pose |
Pigeon Dragon Lizard |