| Week of 5/3/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | Where do you see yourself in 5 years? | What was the scariest part about CrossFit when you first started? | Who is your hero? | What advice would you give to a second grader? | If you could add one hour to your day, what would you do with it? | No class, optional workout provided |
| Warm Up | 5 SETS (:20 ON / :10 OFF)* MOVT 1 – Push Ups OR Single DB Strict Press MOVT 2 – Mountain Climbers *Both movements = 1 Set |
EMOM x 4 MINUTES 10 Sprawls + Max Good Mornings into… AMRAP x 1 MINUTE Air Squats |
AMRAP x 5 MINUTES 30 Lateral Hops OR Single Unders 20 Shoulder Taps 10 Tuck-ups |
EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges |
AMRAP x 5 MINUTES 10 Supermans OR DB Bent Over Rows 8 Lateral Jumps [Over DB] 3ea Single Leg RDL to Skip OR 6 Single DB Deadlift 2 [DB] Sprawls |
EMOM x 5 MINUTES 12 Air Squats + Max Plank Hold |
| SWOD | AMRAP x 2 MINUTES A) Max Push-ups -1:00 Rest- EMOM x 10 MINUTES B1) MIN 1 – 0:40 Max Tricep Dips B2) MIN 2 – 0:40 Inch Worms -1:00 Rest- AMRAP x 2 MINUTES C) Max Push-ups (Score is Total Reps) L2 & L3: SOME EQUIPMENT TO FULL GYM B1) 0:40 Max DB Hammer Curls B2) 0:40 Max DB Strict Press |
4 SETS ON A 12:00 CLOCK… 10/10 Split Squats 20 Superman Back Extensions (No Score) L2: SOME EQUIPMENT 10/10 DB Suitcase Split Squats 10/10 DB Bent Over Rows L3: FULL GYM Use a barbell, load as needed |
4 ROUNDS 1:00 each movement A) Crossbody Mountain Climbers B) Pike Hold or Handstand Hold C) Jumping Lunges D) Rest Bodyweight for all levels |
EMOM x 6 MINUTES A) 5 Reverse Burpees + 10 Air Squats -1:00 Rest- EMOM x 6 MINUTES B) 5 Reverse Burpees + 10 Pike Push Ups (No Score) L2: SOME EQUIPMENT A) DB Goblet Squats B) DB Push Press L3: FULL EQUIPMENT A) Front Squats (95/65) B) Push Press (95/65) |
EVERY 2:00 x 6 SETS A) 10 Diamond Push Ups B) 12 Pike Push Up C) 7/7 Single Leg Glute Bridges (No Score) L2 & L3: SOME EQUIPMENT TO FULL GYM A) 5/5 Single DB Upright Rows B) 6/6 Single DB Shoulder Press C) 7/7 Single Leg Glute Bridges |
ON A 15:00 RUNNING CLOCK… 60 Tempo [DB/BB Front] Squats * *Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work. TEMPO = 3 seconds down (Score is Weight) |
| WOD | 4 SETS A) 1:00 – Sprawls B) 1:00 – :30 Plank Shoulder Taps into :30 Hollow Flutters C) 1:00 – Cardio of Choice -Rest 1:00 b/t Sets- (No Score) L2: SOME EQUIPMENT A) DBL DB Snatch B) :30 DB Floor Press into :30 DB Hollow Flutters C) Max Distance Run, Bike, or Row L3: FULL GYM A) Power Snatch (95/65) |
AMRAP x 8 MINUTES 1-2-3 and so on… A1) Jumping Squats 2-4-6 and so on… A2) Sprawl -2:00 Rest- AMRAP x 8 MINUTES 2-4-6 and so on… B1) Air Squats 1-2-3 and so on… B2) Burpees (Score is Rounds + Reps) L2: SOME EQUIPMENT A1) DB Thrusters A2) Sprawl Hop Over DB B1) Single DB Thruster B2) Lateral Burpee Over DB L3: FULL GYM A1) Thruster (115/85) A2) Sprawl Hop Over BB B1) Thruster (95/65) B2) Lateral Burpee over BB |
EMOM x 21 MINUTES MIN 1 – Max Step-Ups* MIN 2 – Max Sit-ups MIN 3 – Max Single or Double Unders (Score is Reps) Bodyweight for all levels |
AMRAP x 14 MINUTES A) 30 High Knees + 30 Butt Kickers B) 12 Burpees C) 16 Reverse Lunges (Score is Rounds + Reps) L2 & L3: SOME EQUIPMENT TO FULL GYM A) 200m Run B) 12 DB Devil’s Press C) 16 DB Suitcase Reverse Lunges |
AMRAP x 5 MINUTES x 3 ROUNDS A) 12 Bodyweight Skier Swings B) 16 Plank Walks C) 10 Sprawls -1:00 Rest Between Rounds- L2: SOME EQUIPMENT A) Skier Swings B) DB Push Press C) Sprawls L3: FULL GYM A) Russian KBS B) BB Push Press (115/85) C) Sprawls |
5 ROUNDS FOR MAX REPS 1:00 – [DB Goblet] Squats 1:00 – [Single DB] Burpee* 1:00 – Squat Hold, Hollow Hold or Plank Hold *Alternate Arms Each Rep (Score is Reps) |
| Finisher | EMOM x 4 MINUTES MIN 1 – :40 Side Plank Crunches (R) MIN 2 – :40 Side Plank Crunches (L) into… AMRAP x 1 MINUTE Bodyweight Max Russian Twists L2 & L3 MIN 1 – :40 DB Side Bend (R) MIN 2 – :40 DB Side Bend (L) *Add weight to russian twists as desired |
2 Rounds, 1:00 Max Reps Each of: A) Plank Walks OR Floor Press B) Plank Bird Dogs OR Bicep Curls C) Leg Lifts D) Hollow Hold OR Hammer Curls *Break up in any order or in any combination in sets/reps. |
AMRAP x 1 MINUTE Max Alt. V-ups into… AMRAP x 3 MINUTES 20 Hollow Rocks 40 Russian Twists into… AMRAP x 1 MINUTE Max Alt. V-ups |
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| Cool Down | Twisted Cross Archer Pose Seal/Sphinx |
Puppy Dog Pigeon Pose Eagle Pose |
Seal/Sphinx Lizard Pose Downdog |
Dragon Forward Fold Seated Straddle |
Supine Twist Eagle Pose 10 Cat Cows |
Dragon Pose Lizard Pose Pigeon Pose |