In Class:
| Week of 6/15/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| Question of the Day | What is the best thing that has happened this year? | What’s one habit you were able to adopt during quarantine? | If you could pick one thing to never have to do again, what would it be? | Do you run cold or hot? | What restaurant did you miss most during quarantine? | Who do you have on speed dial? |
| Warm Up | 1 ROUND 400m Run 0:30 High Kicks 0:30 High Knees 0:30 Elbow to Instep 0:30 Lunge + Twist 0:30 Side Lunges Into… 3 ROUNDS 8/8 SA DB Strict Press 6/6 SA DB Bent Over Row 4 Burpees |
EMOM x 6 MINUTES MIN 1 – :45 KB Deadlift MIN 2 – :45 Sprawls MIN 3 – :45 Tuck-ups -1:00 Rest- EMOM x 6 MINUTES MIN 2 – :45 Burpees MIN 3 – :45 Active Bar Hang |
1 ROUND 50 Single Unders 50 Mountain Climbers 12 Reverse Lunges 12 Good Mornings Into… 1 ROUND 50 Single Unders 50 Mountain Climbers 12 Front Rack Reverse Lunges 12 Barbell Good Mornings Into… 1 ROUND 50 Single Unders 50 Mountain Climbers 15 Tempo Deadlifts (1111) |
AMRAP x 4 MINUTES 100m Run 10 Scap Push-ups 10 Scap Pull-ups -1:00 Rest- AMRAP x 4 MINUTES 100m Run 10 Wall Ball Strict Press 10 Wall Ball Front Squats |
3-4 ROUNDS 1:00 Bike/Row/Run (200m) 7 PVC Pass Thrus 7 PVC Kang Squats 7 PVC Overheads Squats |
WARM-UP AMRAP x 4 30 Single Unders 10 Air Squats 5 Sprawls -1:00 Rest- AMRAP x 4 20 Double Unders 10 Jumping Air Squats 5 Burpees |
| SWOD | ON A 12:00 RUNNING CLOCK… 3×5 Tempo Strict Press (2121)* *Keep loading light to moderate. (Score is Load) |
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Deadlift (2121)* *Keep loading light to moderate. (Score is Load) |
4 SETS FOR QUALITY 5 Pull-Ups 10 Push-Ups 15 Air Squats -Rest :30 b/t Sets- (No Score) |
EVERY 1:30 x 6 SETS 3 Hang Power Snatch* *Increase load every other set. Keep light to moderate. (Score is Load) |
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| WOD | EVERY 3:00 x 4 SETS 400m Run 12 Push Press (95/65) *Option for athlete to increase load after 2nd Set to 115/75 (Score is Time) L2: (75/55) L1: (45/35) |
AMRAP x 9 MINUTES 15 Russian Kettlebell Swings (53/35) 12 Burpees to Plate 9 Toes to Bar -Rest 1:00- AMRAP x 9 MINUTES 15 Russian Kettlebell Swings (53/35) 12 Burpees to Plate 9 Toes to Bar (Score is Rounds + Reps) L2: (35/26), Burpees, Hanging Knee Raises L1: (26/18), Sprawl to Plate, V-Ups or Tuck Ups |
3-5 SETS* 12 “Library” Deadlifts (185/125) 50 Double Unders -Rest :30 b/t Sets- *3 or 4 Sets if coach/athlete want to reduce volume and multiple options for weight **Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar. (Score is Time) L2: (155/105) L1: (115/17) |
AMRAP x 20 MINUTES 800m Run* 500m Row 30 Box Step-Ups (24/20) 25 Slam Balls (20/12) 20 Wall Balls (20/14)|(14/10) 3-5 Wall Walks** *Athlete can choose to Run 400m then Walk 400m **Choose a number that keeps you moving and proper mechanics (Score is Rounds + Reps) L2: SU (20/14), SB (12/10), WB (14/10), WW (4) L1: SU sub with Reverse Lunges, SB (10), WB (10 or Thrusters), (3 or Sub with Inch Worms) |
AMRAP x 5 MINUTES 5 Hang Power Snatch (95/65)|(65/45) 7 Sprawls -Rest 2:30- AMRAP x 5 MINUTES 5 Hang Power Snatch (95/65)|(65/45) 7 Sprawls L2: (65/45) L1: (45/35) Beginner: 8 Alternating Dumbbell Snatch |
AMRAP x 20 MINUTES 10 Front Squats (135/95)|(95/65) 40 Double Unders 15 Sprawls 1:00 Wall Sit 40 Double Unders 15 Sprawls 1:00 Plank Hold (Score is Rounds + Reps) L2: (95/65), 60 DU/SU Mix, 0:45 Wall Sit L1: (75/55), 80 SU, 0:30 Wall Sit Beginner: KB Goblet Squat, 60 SU |
| Finisher | 8 SETS, :30 ON / :15 OFF A1 – Elbow Plank KB Taps A2 – Hollow Hold *Alternating Movements for total of 8 Sets. |
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| Stretching | 100m Walk w/ Nasal Breathing Only 1:00 Child’s Pose 1:00 Samson Stretch (L) 1:00 Samson Stretch (R) 1:00 Child’s Pose |
1:00 Each Single Leg Forward Fold 1:00 Each Supine Twist |
2 SETS 1:00 Cobra Stretch 1:30 Banded Hamstring (L) 1:30 Banded Hamstring (R) |
ON A 5:00 RUNNING CLOCK… Foam Rolling of Quads & Glutes Hip Flexor Stretch |
COOL DOWN ON A 5:00 RUNNING CLOCK… Foam Rolling of T-Spine & Lats |
FOR RECOVERY |
At Home:
| Week of 6/15/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | What is the best thing that has happened this year? | What’s one habit you were able to adopt during quarantine? | If you could pick one thing to never have to do again, what would it be? | Do you run cold or hot? | What restaurant did you miss most during quarantine? | |
| Warm Up | 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Sprawls into… AMRAP x 2 MINUTES 20 Lateral Hops or Single Unders 10 Sit-Ups 5 Burpees |
2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement |
1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Bootstraps 10 Air Squats 10 Alt. Reverse Lunges |
1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Alt Single Leg Deadlift OR DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set |
ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks |
2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats |
| SWOD | E2MOM x 14 MINUTES A) 5 each Single Leg Glute Bridges B) 8 Push Ups C) 6 Sprawls L2: SOME EQUIPMENT A) 10 DB Romanian Deadlifts B) 8 DB Bent Over Rows C) 6 DB Ground to Overhead (Score is Load) |
EVERY 3 MIN FOR 4 SETS 6 Pike Push-Ups 6 each Split Squats (2121) L2: SOME EQUIPMENT 6 DB Push Jerks (Pause in catch) 6/6 DB Front Rack Split Squats (2121) (Score is Load) |
AMRAP x 5 MINUTES 5 Push-Ups 10 Squat Rotations* 15 Air Squats *From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position. (Score is Rounds + Reps) |
EMOM x 10 MINUTES MIN 1 – 0:50 Slow Air Squats MIN 2 – 0:50 Bear Position Shoulder Taps L2: SOME EQUIPMENT MIN 1 – 0:50 Slow DB Goblet Squats MIN 2 – 0:50 Bear Position DB Rows (Score is Load) |
E2MOM x 14 MINUTES A) 10 Russian Step-Ups (Step Up to High Knee Drive) B) 8 Sprawls C) 6 Tricep Dips L2: SOME EQUIPMENT A) 10 DB Russian Step-Ups (Step Up to High Knee Drive) B) 8 DB Sprawls C) 6 DB Shoulder Press (Score is Load) |
5 SETS ON 15:00 CLOCK… 10 Reps of 1+1/2 Air Squats 15 Jumping Air Squats 10 Slow [DB] Narrow Stance Squats* -Rest as Needed b/t Sets- (Score is Load) *Feet under the hips or closer, depending on mobility |
| WOD | ON A 3:00 RUNNING CLOCK… 1:00 Sprawls 1:00 Mountain Climbers 1:00 Burpees -Rest 1:00- ON A 2:00 RUNNING CLOCK… 1:00 Sprawls 1:00 Burpees -Rest 1:00- EMOM x 8 MINUTES MIN 1 – 0:45 Plyo Skaters MIN 2 – 0:45 Burpees L2: SOME EQUIPMENT MIN 1 – 0:45 DB Muscle Clean MIN 2 – 0:45 Burpees Over DB (Score is EMOM Reps) |
3 SETS AMRAP x 5 MINUTES A) 30 High Knees B) 10 Alternating Lunges C) 7 Plank Walks -Rest 1:00 b/t Sets- L2: SOME EQUIPMENT A) 35 Doubles Unders B) 10 Alt DB Suitcase Lunges C) 7 DB Push Jerks (Score is Rounds + Reps) |
EMOM x 30 MINUTES MIN 1 – Double Push-Up Burpee MIN 2 – Max Alt Sit-Thrus MIN 3 – Max Sit-Ups MIN 4 – Max Effort Cardio MIN 5 – Rest (No Measure) |
“TABATA” 8 SETS, :20 WORK / :10 REST TABATA 1 – Reverse Burpees TABATA 2 – Squat Hold TABATA 3 – Push-Ups TABATA 4 – Alt Jumping Lunges -Rest 1:00 b/t Each Tabata- L2: SOME EQUIPMENT TABATA 1 – Alt. DB Snatch TABATA 2 – Single DB Front Squat TABATA 3 – Single DB Floor Press (Score is Reps) |
3 SETS 1:30 each movement, rest 1:30 between sets A) Max Push Up to Shoulder Tap (L+R) B) Plank Hold C) Max Jumping Jacks L2: SOME EQUIPMENT A) Max DB Renegade Row (Push Up + Row R = 1 Rep) C) Max Double Unders (Score is Reps) |
AMRAP x 6 MINUTES 21-15-9 A) Sprawl to Squat Jump B) Reverse Burpee -REST 3:00- AMRAP X 3 MINUTES 21-15-9 A) Sprawl to Squat Jump B) Reverse Burpee L2: SOME EQUIPMENT A) DB Thruster B) DB Hang Power Clean (Score is Rounds + Reps) |
| Finisher | ON A 4:00 RUNNING CLOCK… Accumulate as much time as possible in Elbow Plank* *Every time you break, perform 15 Push-Ups |
ON A 4:00 RUNNING CLOCK… Max Hollow Flutter Kicks* *Every time you break, perform 0:30 active squat hold. |
ON A 4:00 RUNNING CLOCK… Max Plank Reaches OR DB Curls *Every time you break, perform 10 Hollow Rocks. |
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| Cool Down | Forward Fold Twisted Cross Seal/Sphinx |
Puppy Dog Thread The Needle Dragon Pose |
Archer Pose Lizard Pose Twisted Cross |
Half Split Happy Baby Eagle Pose |
Downward Dog Overhead Tricep Stretch Straddle Pose |
Dragon Pose Lizard Pose Pigeon Pose |