| Week of 4/19/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | What are 3 things you have to buy? | What word do you overuse? | What’s the most embarrassing purchase on your CC statement? | What celebrity would you like to interview? | What’s your favorite thing to do on a Saturday morning? | |
| Warm Up | AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Sprawls -1:00 Rest- AMRAP x 2 MINUTES 20 Lateral Hops OR Single Unders 10 Sit-Ups 5 Burpees |
EMOM x 5 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders |
AMRAP x 5 MINUTES 30s Jog in Place OR 100m Run 10 Air Squats 10 Alt. Reverse Lunges |
5 SETS (:20 ON / :10 OFF)* MOVT 1 – Single Leg DL OR DB Deadlift MOVT 2 – Strict Burpees *Both movements = 1 Set |
ON A 5:00 RUNNING CLOCK… 30s High Knees / 30s Butt Kickers OR 200m Run 100 Lateral Hops OR Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks |
AMRAP x 2 MINUTES Max 40m Shuttle Runs into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats |
| SWOD | EMOM x 5 MINUTES :30 Max DB “Speed” Push Ups :30 Max Glute Bridge Hold -Rest 2:00- EMOM x 5 MINUTES :30 Max Curls (water bottle, backpack, anything you can find!) :30 Max Single Object Overhead Hold (Score is Reps) L2: Some Equipment EMOM x 5 MINUTES DB “Speed” Floor Press :30 Max Single DB Curls :30 Max Single DB Overhead Hold L3: Full Gym Bench Press 60% of max |
5 SETS ON A 15:00 CLOCK… 10 Forward Lunges 10 Single Leg RDL Skip *Goal is to go unbroken *Rest min 1:00 between rounds L2 & 3: Some Equipment to Full Gym 10 DB Forward Suitcase Lunges 10 DB Power Cleans -Rest as Needed b/t Sets- *Goal is to try and perform all reps in each set without putting the DB down |
EMOM x 5 MINUTES 20 Mountain Climbers* 10 Push-Ups Max Plank in Remaining Time L3: Full Gym Access 20 Ring Mountain Climbers 10 Ring Push-Ups Max FLR in Remaining Time |
5 SETS ON A 15:00 CLOCK… 10 Tempo Push-Ups 10 Tempo BW Good Mornings L2: Some Equipment 10 Tempo DB Strict Press (1111) 10 Tempo DB Good Mornings (1111) -Rest as Needed b/t Sets- L3: Full Gym Access Use BB for GM if preferred |
3 SETS FOR MAX REPS 1:00 Tricep Dips 1:00 Plank Bird Dogs 1:00 Calf Raises *Rest 30s Between Sets L2 & L3: Some Equipment to Full Gym DB Tricep Extensions DB Bent Over Rows DB Suitcase Calf Raises |
SATURDAY SQUATS EVERY 2:30 x 6 SETS 200m Run 15 (DB) Front Squats |
| WOD | AMRAP x 7 MINUTES x 2 ROUNDS 10 Sprawls 10 Pike Push-Ups 10 Jumping Air Squats -Rest 1:00 btwn Rounds- *2 AMRAP Scores L2: Some Equipment Alt. Hang Snatch (for Sprawls) 5/5 Single Arm DB Push Press L3: Full Gym 10 Power Snatches (95/65) 10 Push Press 10 Front Squats |
ON A 15:00 RUNNING CLOCK… 5:00 Max Distance Run, Bike, Row or Any Cardio of choice Immediately into… AMRAP x 10 MINUTES 21-15-9 Air Squats 9-9-9 Burpees L2 & L3: Some Equipment to Full Gym DB Front Squat DB Devils Press (Score is Rounds + Reps) |
EMOM x 8 MINUTES MIN 1 – Max Reverse Burpees or Double Unders MIN 2 – Max Air Squat or Max Lunges -Rest 2:00- EMOM x 8 MINUTES MIN 1 – Max Reverse Burpees or Double Unders MIN 2 – Max BW Swings -Rest 2:00- EMOM x 8 MINUTES MIN 1 – Max Reverse Burpees or Double Unders MIN 2 – Max Squat Hold or Hollow Hold L2: Some Equipment For BW Swings – Alt Snatches or DB Swings or KB Swings Add weight to squats/holds for an added challenge, but make sure it’s not too heavy where you significantly slow down! L3: Full Gym Access Front Rack Lunges (45/35) KB Swings (53/35) Goblet Squat Hold |
ON A 10:00 RUNNING CLOCK… 2:00 Max Plank Hold 2:00 Max Single Leg Glute Bridge Hold + Lateral/Vertical Leg Kicks 2:00 Pike Push-Ups (Optional: Feet Elevated) 2:00 Max Single Leg Glute Bridge Hold + Lateral/Vertical Leg Kicks 2:00 Max Plank Hold -Rest 2:00- EMOM x 5 MINUTES :30 Push-Up + :30 Plank Hold L2: Some Equipment 2:00 Max DB Deadlifts (sub for Glute Bridge) 2:00 Max DB Push Press (sub for Pike Push-Ups) L3: Full Gym Deadlifts & Push Press (95/65) |
AMRAP x 6 MINUTES 6 Sprawls 12 Jumping Lunges -1:30 Rest- AMRAP x 5 MINUTES 5 Sprawls 10 Jumping Lunges -1:00 Rest- AMRAP x 4 MINUTES 4 Sprawls 8 Jumping Lunges L2: Some Equipment Sprawls & DB Hang Power Cleans L3: Full Gym Access Sprawl Hop Over BB and Power Cleans (95/65) |
EMOM x 15 MINUTES MIN 1 – Max BW OR DBL DB Swings MIN 2 – Max BW OR DB Goblet Squats MIN 3 – Rest or Flow Movement!* *Do what feels good for 1:00. Athlete chooses whether they want to take rest or perform 1:00 of Slow Jog, Bike, Row, or just move. (Score is Weight) |
| Finisher | 2 SETS 1:00 Glute Bridge Hold :30 Single Leg Glute Bridges (L) :30 Single Leg Glute Bridges (R) -1:00 Rest b/t Sets- |
AMRAP x 5 MINUTES 20 Plank Shoulder Taps 15 Tuck-ups 20 Deadbugs |
5 SETS (:20 ON/ :10 OFF)* MOVT 1 – Curl to Press MOVT 2 – Hollow Body Flutter Kicks *1 Set is one full round through. (No Measure) No Equipment? Use you water bottle 🙂 |
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| Cool Down | Archer Pose Pigeon Pose Frog Pose |
Forward Fold Eagle Pose Seal/Sphinx |
Twisted Cross Downward Dog Puppy Dog |
Straddle Pose Supine Twist Happy Baby |
Lizard Dragon 10 Scorpions |
Supine Twist Pigeon Pose IT Band Stretch |