| Week of 5/17/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | If you could have any pet you wanted, what would it be? | What’s the last movie you saw in the theatre? | What is your motto? | What strange food concoction do others think you are crazy for eating? | What is your quarantine resolution? | No class, optional workout provided |
| Warm Up | 1:00 Cardio Choice into… AMRAP x 4 MINUTES 25 Plyo Skaters 25 Mountain Climbers 25 Butt Kickers 25 High Knees |
1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Sprawls into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees |
1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – 0:30 of Plank Bird Dogs + 0:30 Pike Push Up MIN 2 – 0:45 Air Squats L2 & L3: SOME EQUIPMENT TO FULL GYM MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Goblet Squats |
2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 RDL to Skip 6 Tricep Dips 3 Sprawls 3 V-Ups L2 & L3: SOME EQUIPMENT TO FULL GYM A) 6 DB Deadlift B) 6 DB Upright Row |
1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Bodyweight Skier Swings + Max Sit Ups L2: SOME EQUIPMENT 10 Single DB Russian Swing + Max Sit Ups L3: FULL GYM ACCESS 10 Alternating Single Arm Russian Swing + Max Sit Ups |
2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Air Squats |
| SWOD | E2MOM x 14 MINUTES :45 Cardio Choice + 10 Strict Burpees L2: SOME EQUIPMENT 10 DB Hang Clean to Press L3: FULL GYM 10 BB Hang Clean to Press (increasing in load to a heavy for the day if possible) (Score is Load) |
6 SETS ON A 15:00 CLOCK… A1) 10 Slow Push Ups A2) 1:00 Max Plank Shoulder Taps -Rest as Needed b/t Sets- L2: SOME EQUIPMENT A1) 10 Slow DB Floor Press L3: FULL GYM ACCESS A1) 10 Slow Bench Press (Score is Load) |
3 ROUNDS 1:00 of Max Reps, 1:00 Rest after each full round M1 – Hollow Rocks M2 – Air Squats M3 – Glute Bridges (No Measure) |
EMOM x 12 MINUTES MIN 1 – :50 Diamond Push Ups MIN 2 – :50 Plank Walks MIN 3 – :50 Plank Hold *Perform slow and controlled every rep. L2: SOME EQUIPMENT MIN 1 – :50 Single DB Upright Row MIN 2 – :50 Single DB Press MIN 3 – :50 Single DB Overhead Hold *For all three movements, hold single DB by both heads. L3: FULL GYM ACCESS MIN 1 – :50 BB Upright Row MIN 2 – :50 BB Press MIN 3 – :50 BB Overhead Hold *Use an unloaded barbell |
3 SETS ON A 10:00 CLOCK… A) 6 Ea Single Leg Glute Bridge B) 16 High Knees C) 20 Mountain Climbers -Rest as Needed b/t Sets- L2: SOME EQUIPMENT A) 6 DB Deadlifts B) 8 DB Hang Power Cleans C) 10 DB Sprawls L3: FULL GYM ACCESS A) 6 BB Deadlfits B) 8 BB Hang Power Cleans *Choose a weight you can go unbroken with |
4 SETS ON A 12:00 CLOCK… 1:00 Wall Sit 10 [Goblet] Lunge Squats* *1 Rep = Forward Lunge R + Forward Lunge L + Squat. -Rest as Needed b/t Sets- (Score is Load) |
| WOD | ON A 3:00 RUNNING CLOCK… A) Burpees -1:00 Rest- EMOM x 12 MINUTES B) MIN 1 – Max Jumping Jacks / Penguin Taps C) MIN 2 – 20 Sprawls D) MIN 3 – 20 Alt. V-ups -1:00 RestON A 3:00 RUNNING CLOCK… A) Burpees (2 Scores, Burpee Reps) L2 & L3: SOME EQUIPMENT TO FULL GYM A) Max Devils Press B) Max Double Unders |
AMRAP x 12 MINUTES A) 20 Lunges B) 10 Hand Release Push-ups C) 8 Jumping Squats Into… EMOM x 4 MINUTES D) 15 Bodyweight Plank Rows L2: SOME EQUIPMENT C) DB Hang Squat Cleans D) DB Bent Over Rows L3: FULL GYM ACCESS C) BB Hang Squat Cleans (95/65) D) BB Bent Over Rows – load as needed, sets should be unbroken (Score is Rounds + Reps from AMRAP) |
AMRAP x 8 MINUTES x 3 ROUNDS 1:00 Wall Sit 2:00 Cardio Choice 20 Reverse Burpees 40 Flutter Kicks -Rest 1:00 b/t rounds- *Pickup where you left off in each AMRAP. (1 Score, Rounds + Reps) Reverse Burpee Scale – Squat Jumps |
5 SETS FOR MAX REPS 1:15 – Alternating Lunges or Jumping Lunges 1:15 – Max Plyo Skaters -1:00 Rest b/t Sets- L2: SOME EQUIPMENT 1:15 – Max Single DB Thruster* 1:15 – Max Single DB Alt. Snatch *Hold Single DB Across Chest L3: FULL GYM ACCESS 1:15 – Max Thruster (75/55) 1:15 – Max Power Snatch (75/55) (Score is Total Reps) |
EMOM x 5 MINUTES A) 0:45 Bicycle Crunches -2:00 Rest- EMOM x 5 MINUTES B) 0:45 Sprawl + Knee To Elbow R/L -2:00 Rest- EMOM x 5 MINUTES C) 0:45 Shoulder Taps L2: SOME EQUIPMENT B) DB Hang Power Clean C) DB Plank Row L3: FULL GYM ACCESS A) Toes To Bar (Score is Reps) |
8 SETS, :20 ON / :10 OFF Bottom to Bottom Air Squats* -2:00 Rest- AMRAP x 6 MINUTES 8 DB Filly Lunges* 16 Alt. Jumping Lunges *Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges. -Rest 2:00- 8 SETS, :20 ON / :10 OFF Bottom to Bottom Air Squats* (Score is Lowest Rounds of Reps) Bottom to Bottom Squats |
| Finisher | 3 SETS :30 Plank :30 Side Plank (R) :30 Side Plank (L) :30 Plank -1:00 Rest b/t Sets |
5 SETS (:20 ON / :10 OFF)* MOV1 – Tricep Dips MOV2 – Crossbody Mountain Climbers *Both movements are 1 Set. L2: SOME EQUIPMENT M1 – Single DB Curls (Hold DB by both heads and curl from waist) L3: FULL GYM ACCESS M1 – BB Curls |
AMRAP x 5 MINUTES 2,4,6,and so on… Glute Bridges Alt. V-ups |
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| Cool Down | Downward Dog Lizard Pose Archer Pose |
Twisted Cross Puppy Dog Saddle Pose |
Seal/Sphinx Eagle Pose Dragon Pose |
Thread The Needle Supine Twist Seated Straddle |
Seal/Sphinx Puppy Dog Happy Baby |
Dragon Lizard Pigeon |