| Week of 6/8/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Question of the Day | What’s your secret talent? | What is one thing you’ve always wanted to try but were too scared? | What was your favorite tv show as a child? | Which family member do you look most like? | Where do you go for motivation? | 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 4 MINUTES* MIN 1 – 0:45 Yoga Push-Ups MIN 2 – 0:45 Side Lunges L2 & L3: SOME EQUIPMENT TO FULL GYM MIN 1 – Single DB Press* *Hold both ends of the dumbbell |
ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice, then AMRAP time remaining: 8 Push Ups to Rotation 10 Lunges 0:20 Plank Hold |
1:30 Cardio Choice -Rest :30- 0:30 Single Unders 0:30 Air Squats 0:30 Quadruped Bird Dogs 0:30 Rest & repeat, starting at single unders |
AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Bodyweight Good Mornings 10 Alt. Side Lunges 10 Scorpions |
1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Plyo Skaters |
| SWOD | EVERY 3 MINUTES x 4 ROUNDS A) 5 each Single Leg RDL to Skip B) 8 Sumo Squats C) 6 Reverse Lunges L2: SOME EQUIPMENT A) 10 Sumo Deadlifts B) 8 Sumo Front Squats C) 6 Front Rack Reverse Lunges L3: FULL GYM ACCESS Use a barbell as desired; use a load you can complete each movement unbroken (Score is Load) |
4 ROUNDS, 1:00 WORK EACH A) Sprawls B) Hollow Hold C) Plank Shoulder Taps D) Rest L2: SOME EQUIPMENT A) DB Hang Squat Clean and Jerk C) Top-Down Bent Over Rows L3: FULL GYM ACCESS A) BB Hang Squat Clean and Jerk (95/65) C) Bent Over Rows (Score is Load) |
EMOM 10 MIN 1 – 10 Push Ups + Max Effort Mountain Climbers MIN 2 – Side Plank Hold R 0:20 + Side Plank Hold L 0:20 (No Score) |
EVERY 3 MINUTES x 4 ROUNDS A) 10 Squat Jumps B) 10 Plank Bird Dogs C) Russian Twists L2: SOME EQUIPMENT A) 10 Alternating Dumbbell Snatch B) 10 Plank Rows C) 20 Weighted Russian Twists L3: FULL GYM ACCESS A) 10 Power Snatch (95/65) (Score is Load) |
5 SETS (0:40 ON / 0:20 OFF) A) Glute Bridges Immediately into… 5 SETS (0:40 ON / 0:20 OFF) B) Superman Back Extensions L2: SOME EQUIPMENT A) DB Glute Bridges B) DB Goodmornings L3: FULL GYM ACCESS A) Barbell Hip Thrusts B) Barbell Goodmornings (Score is Load) |
AMRAP x 7 MINUTES 10-20-30 and so on… Mountain Climbers 10-10-10 and so on… Alt. Sit-Thrus 5-5-5 and so on… Strict Crunches (Score is Reps) |
| WOD | EVERY 4 MINUTES x 4 ROUNDS A) 400m Run (or 2:00 of Cardio) B) 15 Bodyweight Skier Swings C) 10 Squat Jumps L2: SOME EQUIPMENT B) 15 Skier Swings C) 10 DB Front Squats L3: FULL GYM ACCESS B) 15 Russian KBS C) 10 Front Squats (95/65) Row: 500/400 Assault Bike: 30/20 Cals (Score is Split Times for Each Round) |
AMRAP 18 A) 12 Burpees B) 8 Tuck Ups C) 6 Pike Push Ups L2: SOME EQUIPMENT C) 6 HSPU L3: FULL GYM ACCESS B) Toes To Bar or Knees to Elbow (Score is Rounds + Reps) |
AMRAP 8 x 2 ROUNDS Rest 2:00 between rounds Ascending Ladder: 2-4-6-8-etc Jumping Lunges Hand Release Push-Ups *Start over on second AMRAP (Score is Rounds + Reps for Each AMRAP) |
AMRAP 5 x 3 ROUNDS Rest 1:00 between AMRAPs A) 5 Sprawls B) 10 Plank Walks C) 50 Penguin Taps L2: SOME EQUIPMENT B) 10 DB Push Presses C) 50 Double Unders L3: FULL GYM ACCESS B) 10 Push Presses (95/65) *Pick up where you left off on each AMRAP (Score is Rounds + Reps) |
AMRAP 20 A) 20 Push-Ups B) 20 Air Squats C) Cardio of Choice 1:00 D) 20 In/Out Squat Jumps E) 20 Sprawls F) 20 Tricep Dips G) 20 Lunges H) 20 Burpees L2 & L3: SOME EQUIPMENT TO FULL GYM A) 20 Renegade Rows B) 20 Front Squats C) 200m Run/Row D) 20 Thrusters E) 20 Double DB Snatch F) 20 Ring Dips G) 20 Overhead Lunges H) 20 Power Cleans |
EMOM x 24 MINUTES MIN 1 – Max Effort Cardio Choice MIN 2 – Max Bodyweight Swings MIN 3 – Max Alt. V-ups MIN 4 – Walking Rest L2 & L3: SOME EQUIPMENT TO FULL GYM MIN 2 – Double DB or KB Swing (Score is Reps) |
| Finisher | AMRAP 5 – For Quality 10 Alternating Single Leg V-Ups 10 Plank Bird Dogs |
1:00 Russian Twists (can be done BW) x 3 Rounds :30s Rest Between Rounds |
Tabata: Plank Hold | |||
| Cool Down | Lizard Pose Pigeon Pose Seated Forward Fold |
Seal/Sphinx Archer Pose Supine Twist |
Twisted Cross Dragon Pose Saddle Pose |
Downward Dog Seated Straddle Happy Baby |
Pigeon Pose Eagle Pose 10 Cat Cows |
Seal/Sphinx Supine Twist Seated Single Leg Forward Fold |