| Week of 5/3/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | What piece of technology can you not live without? | How many stamps are in your passport? | In school were you a wallflower or a social butterfly? | What was the last road trip you took? | What was the last thing you baked? | No class, optional workout provided |
| Warm Up | EMOM x 2 MINUTES :30 High Knees :30 Butt Kickers into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 [DB] Toe Taps |
AMRAP x 5 MINUTES 40 Mountain Climbers 30 Bicycle Crunches 20 Lateral Jumps [Over DB] 10 Sprawls |
EMOM x 5 MINUTES 8 Lunges + 8 Yoga Push-Ups L2 & L3 8 Goblet Lunges + 8 Single DB Strict Press |
5 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Sprawls or DB Alt. Snatch *Both movements = 1 Set |
AMRAP x 5 MINUTES 0:30 Cardio of choice OR 100m Run 20 Bodyweight Swings OR RKBS 5/5 Single Leg [DB] Deadlift |
AMRAP x 5 MINUTES 10 Air Squats 7 Inch Worms OR DB Upright Rows 5 Push-ups |
| SWOD | EMOM x 12 MINUTES A) MIN 1 – 0:45 Max Air Squat Squat + Lunge* B) MIN 2 – :045 Max Push Ups *1 Rep = Squat + Lunge L + Lunge R (Score is Reps) L2: SOME EQUIPMENT A) Max Front Squat + Lunge* B) Max DB Floor Press** **Hold Top of Glute Bridge-Up While Pressing L3: FULL GYM ACCESS A) BB Front Squat B) BB or DB Bench Press *Light load for high reps |
6 SETS ON A 15:00 CLOCK… A) 5 Pike Push-Ups B) 10 Push-Ups C) 7 ea Single Leg RDL to Skip -Rest as Needed b/t Sets- (No Score) L2: SOME EQUIPMENT A) 5 DB Strict Press B) 10 DB Push Press C) 15 DB Romanian Deadlift L3: FULL GYM ACCESS Use barbell if desired, build to a heavy for the day. No changing weights between movements, so strict press will be your limiting factor. |
E2MOM x 8 MINUTES :30 Side Plank L :30 Side Plank R :30 Max 1/2 Squat* :30 Max Squat Hold *From bottom of squat, stand up halfway then back down. (No Score) L2 & L3 Add weight as desired, but you should be able to move through all :30 with little to no rest |
4 SETS FOR MAX REPS A) 1:00 – Plank Bird Dogs B) 1:00 – Tricep Dips C) 1:00 – Reverse Lunge (Score is Reps) L2 & L3: A) DB Hammer Curls B) DB Skull Crushers C) DB Suitcase Reverse Lunge |
6 SETS :30 Sprawl (:01 Pause in Plank) :30 Inch Worms (:01 Pause in Plank) -Rest 1:00 b/t Sets- (No Score) L2: SOME EQUIPMENT A) DBL DB Snatch (:01 Pause Overhead) B) DB Push Press (:01 Pause Overhead) -Rest 1:00 b/t Sets- L3: FULL GYM ACCESS Barbell (95/65) |
EVERY 3:00 FOR 15 MINUTES 10 Jumping Squats 10 Jumping Lunges 10 Jumping Squats L2 & L3 10 DB Front Squats 10 DB Front Rack Reverse Lunges 10 DB Front Squats |
| WOD | AMRAP x 5 MINUTES x 3 ROUNDS A) 6 Sprawls B) 16 Shoulder Taps C) 10 Reverse Lunges -Rest :30 b/t Rounds- (Score is Rounds + Reps) L2: SOME EQUIPMENT C) Reverse Lunge Into Overhead Press (DB Goblet Hold) L3: FULL GYM ACCESS C) Barbell Front Rack for Lunge to Press (95/65) |
AMRAP x 4 MINUTES x 4 ROUNDS A) 50 Lateral Hops B) 25 Glute Bridges A) 50 Lateral Hops C) 25 Plank Walks -:30 Rest b/t Rounds- *Pick-up Where You Left Off in Each AMRAP (Score is Rounds + Reps) L2: SOME EQUIPMENT A) 50 Double Unders B) 25 DB Deadlifts C) 25 DB Push Press L3: FULL GYM ACCESS B) Deadlifts (95/65) C) Push Press (95/65) *Push Press you should be able to do within 2 sets, scale as needed |
AMRAP x 20 MINUTES 30 Step-Ups* 30 Sit-Thrus 30 Burpees 1:00 Squat Hold 1:00 Tabletop Hold 1:00 Jumping Jacks (Score is Rounds + Reps) *Scale step-ups to lunges if needed |
EMOM x 16 MINUTES A) MIN 1 – 0:45 Plyo Skaters B) MIN 2 – 0:45 Max Air Squats C) MIN 3 – 0:45 Max Diamond Push-Ups D) MIN 4 – 0:45 Max Lunges (Score is Reps) L2: SOME EQUIPMENT A) DB Power Clean B) Max Air Squats C) Max Diamond Push-Ups D) Max Single DB Lunges* *Hold DB Across Chest L3: FULL GYM ACCESS A) Power Clean (95/65) C) Pull-Ups / Ring Rows D) Front Rack Lunges (95/65) |
5 SETS (:45 ON / :15 OFF) A) Max Penguin Taps -Rest 1:00- 5 SETS (:45 ON / :15 OFF) B) Max Reverse Burpees -Rest 1:00- 5 SETS (:45 ON / :15 OFF) C) Sprawl + Tuck Jump (Score is Reps) L2: SOME EQUIPMENT A) Max Double Unders B) Max DB Alt. Hang Snatch L3: FULL GYM ACCESS B) Hang Snatch (75/55) C) Sprawl Box Hops |
AMRAP x 3 MINUTES Max Air Squats OR DB Thrusters -1:00 Rest- EMOM x 8 MINUTES MIN 1 – :50 Step Up Squats* MIN 2 – :50 Plank Walks** -1:00 Rest- AMRAP x 3 MINUTES Max Air Squats OR DB Thrusters *From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle. **From push-up plank, rotate down to elbow plank. Repeat cycle. (Score is Reps) |
| Finisher | ON A 5:00 RUNNING CLOCK… Accumulate Max Time in Elbow Plank |
3 SETS MAX REPS 1:00 Push-Up Hold OR Single DB Curls 1:00 Hollow Hold OR Single DB Press -Rest :30 between sets- |
3 SETS FOR QUALITY 0:20 Heel Taps Over DB 0:20 Alt. V-Ups 0:20 Hollow Rocks 0:20 Rest |
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| Cool Down | Twisted Cross Lizard Pose Frog Pose |
Downward Dog Puppy Dog Forward Fold |
Dragon Pose Eagle Pose Pigeon Pose |
Seal/Sphinx Seated Straddle Supine Twist |
Downward Dog Happy Baby Archer Pose |
Pigeon Happy Baby Thread the Needle |