Gym Workout
| Week of 6/21/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| Question of the Day | What’s something nice you’ve done for someone recently? | If you could be the best at something, what would it be? | What’s on your wish list? | Where do you see yourself next year? | Describe your best date night (keep it PG…) | |
| Warm Up | ON A 10:00 RUNNING CLOCK… Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridges 20 Arm Circles Forward 20 Arm Circles Backwards 20 Step-ups 20 Plank Reaches :30 Barbell Overhead Hold |
EMOM x 9 MINUTES MIN 1 – :45 Row EZ Pace MIN 2 – :45 Russian KBS MIN 3 – :45 Plank Hold |
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 |
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Into… 1 ROUND 6 Clean DL 6 High Hang Muscle Clean + Elbow Punches 6 High Hang Power Clean 6 Hang Power Clean 6 Power Cleans |
3 ROUNDS 10 Alt. Groiners (https://www.youtube.com/watch?v=bnewymjpMdo) 10 Slam Ball Forward Lunges 10 Slam Ball Strict Press 10 Slam Balls 200m Run |
AMRAP x 7 MINUTES 20 Bear Position Shoulder Taps 10 Slam Balls 12 Ring Rows 5 Inch Worms + Push-up |
| SWOD | ON A 12:00 RUNNING CLOCK… 3×5 Tempo Strict Press (2121)* *Keep loading moderate to moderate. Slight increase from last week. (Score is Load) |
STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Deadlift (2121)* *Keep loading to moderate. Slight increase from last week. (Score is Load) |
EVERY 1:00 x 5 SETS* 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean *Increase load every other set. Keep light to moderate. (Score is Load) Beginner: Dumbbell Cleans or 15-20 RKBS |
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Back Squat (2121)* *Keep loading moderate. Slight increase from last week. (Score is Load) |
EMOM x 10 MINUTES MIN 1 – 5-7 Strict Wide Grip Pull-ups or 7-10 Tempo Ring Rows (2211) MIN 2 – 2-3 Slow Wall Walks (No Measure) Wall Walk Scale: L2: Feet Elevated Inch Worm L1: 0:30 Feet Elevated Plank Hold |
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| WOD |
FOR TIME (Score is Time) L2: 30-20-10, (95/65), (20/14) |
3 SETS 500m Row 24 Sit-ups 15 Deadlifts (Athlete Choice)* -Rest 1:00 b/t Sets- *Increase weight each set & heavier than last week (Score is Each Set for Time) L2: 400m Row L1: 2 minute row |
AMRAP x 20 MINUTES 10 Front Squats (135/95) 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 + Singles Mixed, 0:45 Wall Sit/Plank Hold L1: (75/55), 80 SU or 40 Penguin Taps, 0:30 Wall Sit/Plank Hold If lacking wall space, use an active squat hold |
AMRAP x 6 MINUTES 2,4,6, and so on… Hang Power Cleans (115/75) Toes to Bar -Rest 2:00- AMRAP x 6 MINUTES 2,4,6, and so on… Hang Power Cleans (115/75) Toes to Bar (Score is Rounds + Reps) L2: (95/65), Hanging Knee Raises L1: (75/55), Ab Mat Sit Ups Beginner: G2OH w/ Plate (15/10) & Ab Mat Sit Ups |
FOR TIME 800m Run 40 Wall Balls (20/14) 40 Slam Balls (20/10) 40 Walking Lunges 400m Run 20 Wall Balls 20 Slam Balls 20 Walking Lunges (Score is Time) L2: (14/10), (12/10) L1: 400m Run, (10) or WB Thrusters, (10), 200m Run |
AMRAP x 16 MINUTES 5 Strict Pull-ups 10 “Perfect” Push-ups 15/12 Cal Bike :30 Walking Rest (Score is Rounds + Reps) |
| Finisher | ||||||
| Stretching | Twisted Cross Archer Pose Couch Stretch |
Legs on Wall Supine Twist Adductor Stretch |
Seal Pose Thread the Needle Pigeon Pose Banded Calf Stretch |
3 Way Banded Lat & Shoulder Stretch Roll Forearms w/lacrosse ball Wrist Stretch |
Dragon Pose Archer Pose Forward Fold |
3 Way Banded Lat/ Shoulder Stretch Banded Pec Stretch Puppy Dog |
Home Workout
| Week of 6/21/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Warm Up | ON A 5:00 RUNNING CLOCK BODYWEIGHT 2:00 Cardio Choice 10 Lunges 10 Push-Ups 10 Sprawls EQUIPMENT 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Sprawls |
2:00 Cardio Choice into… EMOM x 3 MINUTES BODYWEIGHT 10 High Knees 10 Bodyweight Good Mornings 10 Push-Ups EQUIPMENT 10 High Knees 10 DB Deadlift 10 Bent Over Rows |
1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridges |
1:00 Cardio Choice into… BODYWEIGHT 3 SETS 0:30 Pike Push-Ups 0:30 Air Squats into… AMRAP x 1 MINUTE Max Alt. V-ups EQUIPMENT 3 SETS 0:30 DB Strict Press 0:30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups |
2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers |
1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners (https://www.youtube.com/watch?v=bnewymjpMdo) *Both movements = 1 Set |
| SWOD | 5 SETS ON A 10:00 CLOCK… BODYWEIGHT 5/5 Staggered Deadlift 8 Pike Push Ups 6 Slow Air Squats EQUIPMENT 5/5 Staggered DB Deadlift 8 DB Push Press 6 Slow DB Front Squats |
4 SETS FOR MAX REPS BODYWEIGHT 1:00 – 5 Sprawls + Max Plyo Skaters -Rest :30- 1:00 – 5 Sprawls + Max Push-Ups -1:00 Rest b/t Sets- EQUIPMENT 1:00 – 5 Sprawls + Max DB Hang Power Clean -Rest :30- 1:00 – 5 Sprawls + Max DB Floor Press -1:00 Rest b/t Sets- |
EMOM x 6 MINUTES 10 Sit-Ups the Max Alt Sit-Thrus |
EMOM x 12 MINUTES BODYWEIGHT MIN 1 – 5 each Single Leg RDLs + 5 Sprawls MIN 2 – 10-15 Diamond Push Ups EQUIPMENT MIN 1 – 5 DB Deadlifts + 5 DB Sprawls MIN 2 – 15 DB Hang High Pulls |
5 SETS ON A 15:00 CLOCK… BODYWEIGHT 10 Slow Tricep Dips 10 Slow Plank Bird Dogs 1:00 Hollow Rocks EQUIPMENT 10 Slow DB Hammer Curls 10 Slow DB Stirct Press 1:00 Hollow Rocks |
3 SETS FOR MAX REPS BODYWEIGHT 1:00 – Split Squats (R) 1:00 – Bodyweight Good Mornings 1:00 – Split Squats (L) 1:00 – Glute Bridge Hold EQUIPMENT 1:00 – DB Goblet Split Squats (R) 1:00 – DB Goblet Good Mornings 1:00 – DB Goblet Split Squats (L) 1:00 – Glute Bridge Hold |
| WOD | 6 SETS BODYWEIGHT 1:00 – Cardio Choice 1:00 – Burpees -:30 Rest b/t Sets- EQUIPMENT 1:00 – Cardio Choice 1:30 – Max DB Devil Press -:30 Rest b/t Sets- |
EMOM x 15 MINUTES BODYWEIGHT MIN 1 – Max Crossbody Mountain Climbers MIN 2 – Max Strict Push Up Burpees MIN 3 – Max Plank Shoulder Taps EQUIPMENT MIN 1 – Max Crossbody Mountain Climbers MIN 2 – Max DB Clean & Press MIN 3 – Max DB Slide |
AMRAP x 8 MINUTES 8 Tuck-Ups 8 Hand Release Push-ups 30 Double Unders -1:00 Rest- AMRAP x 6 MINUTES 6 Tuck-Ups 6 Hand Release Push-ups 30 Double Unders -1:00 Rest- AMRAP x 4 MINUTES 4 Tuck-Ups 4 Hand Release Push-ups 30 Double Unders |
E2MOM x 16 MINUTES BODYWEIGHT 40 Mountain Climbers + 12 Sprawl to Jump EQUIPMENT 20 Alt. DB Snatch + 12 Lateral Sprawls Over DB |
BODYWEIGHT AMRAP x 6 MINUTES* 2-4-6 and so on… Box/Chair Step-Up Sit-Ups -Rest 1:00- AMRAP x 6 MINUTES 2-4-6 and so on… Box/Chair Step-Up Sit-Ups -Rest 1:00- AMRAP x 6 MINUTES 2-4-6 and so on… Box/Chair Step-Up Sit-Ups *Restart each AMRAP from the beginning. **If you need to, scale to lunges EQUIPMENT Single DB Goblet Hold for Step-Ups |
ON A 2:30 RUNNING CLOCK… BODYWEIGHT Max Jumping Lunges -1:30 Rest- 3 SETS FOR MAX REPS 1:00 – Max Curtsey Squats 1:00 – Max Jumping Air Squats 1:00 – Max Wall Sit -1:30 Rest- ON A 2:30 RUNNING CLOCK… Max Jumping Lunges EQUIPMENT Max DB Thrusters -1:30 Rest- 3 SETS FOR MAX REPS 1:00 – Max DB Goblet Curtsey Squats 1:00 – Max Jumping Air Squats 1:00 – Max Wall Sit -1:30 Rest- ON A 2:30 RUNNING CLOCK… Max DB Thrusters |
| Finisher | 5 SETS (:40 ON / :20 OFF) BODYWEIGHT Push Up Hold EQUIPMENT DB Gun Hold |
2 SETS 1:15 – Heel Taps [Over DB] 1:15 – Flutter Kicks -:30 Rest b/t Sets |
AMRAP x 5 MINUTES BODYWEIGHT 15 Plank Walks 15 Push-Ups EQUIPMENT 15 Single DB Front Raises 15 Single DB Bent Over Row |
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| Cool Down | Seated Forward Fold Puppy Dog Supine Twist |
Twisted Cross Seal/Sphinx Childs Pose |
Seal/Sphinx Down Dog Eagle Pose |
Dragon Pose Archer Pose Seated Straddle |
Lizard Pose Pigeon Pose Seal/Sphinx |
Pigeon Pose Happy Baby Legs on the Wall |