Wednesday 4/29

Option 1

Amrap 20

20 single arm DB shoulder to overhead

20 toe to bar

20 single arm DB shoulder to overhead

20 alternating pistols 

Option 2

Amrap 20

20 single arm DB shoulder to overhead 

20 v ups

20 single arm DB shoulder to overhead

20 weighted walking lunge 

Tuesday 4/28

“Morrison”

50-40-30-20-10

Wall ball 20/14

Box jump 24/20

Kettlebell swing 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Monday 4/27

“Tabata Something Else”

Tabata pull up

Tabata push up

Tabata sit up

Tabata air squat

Work through all 8 Tabata intervals of each movement before moving on to the next. Score is total reps.

Friday 4/24

Wod

5 sets

Amrap 4

10 thruster 95/65

50 double under

Rest 1 min between

Thursday 4/23

20 min of Mobility

And/or

35 min for quality

3 min cardio

60 side steps 

10 glute bridges

10 spider lunge

10 inch worm

Wednesday 4/22

WOD
2 rounds
Amrap 10
60' single dumbbell overhead walking lunge 50/35
15 hang power clean 135/95
15 toe to bar

Modifications
1) use dumbbell or KB for overhead walking lunge, if you don't have any weight just do regular walking lunges
2) if you don't have a barbell for hang power clean, you can use a KB and do KB swings or if you have a dumbbell you can do dumbbell hang power clean (same reps if you have 2 DBs or 15 each arm if you have single DB)
3) substitute v-ups if you don't have a place for t2b

Monday 4/20

“Support your local box fundraiser WOD 3”

For Time

50 dumbbell deadlift 50/35

50 abmat sit ups 

50 box steps ups 24/20

50 single arm DB thruster 50/35

No equipment WOD

Amrap 12

50 glute bridges

50 sit ups

50 walking lunge

50 air squats

Friday 4/17

Equipment WOD
For Time
10 shoulder press
15 overhead squats
20 push press
25 front squat
30 push jerk
35 back squats

rest 5 min

35 back squats
30 push jerks
25 front squat
20 push press
15 overhead squats
10 shoulder press

Barbell 115/75

No equipment WOD
4 RFT
10 Tempo Push-ups 15 Hollow Rocks 20 Walking Lunges 10 Push-ups 15 V-ups 20 Jumping Lunges 10 Deficit Push-ups 15 AbMat Sit-ups 20 Jumping Squats Rest 2 mins

Thursday 4/16

Option 1
Spend 20 min stretching and doing mobility

Option 2
Run, bike, row, or walk
3 rounds
3 min
rest 30 sec
2 min
rest 30 sec
1 min
rest 2 min

Wednesday 4/15

Amrap 30

Run 200m 

10 hand release push ups

20 ring rows

30 air squat

If you don’t have access to rings, you can do bent over rows with a barbell, KB, or DB, you can put the bar on the rack and lay below and pull your chest to the bar.  

Tuesday 4/14

Everybody Part 1
Amrap 5
10 wall ball 20/14
10 single dumbbell box step up 50/35 on 24/20
rest 1 min

Everybody Part 2
Amrap 5
15 wall ball 20/14
15 single dumbbell box step up 50/35 on 24/20
rest 1 min

Everybody Part 3
Amrap 5
20 wall ball 20/14
20 single dumbbell box step up 50/35 on 24/20
rest 1 min

Monday 4/13

"Support Your Local Box Fundraiser WOD 2"
For Time
100 double under or 200 single under
21 burpee
75 double under or 150 single under
15 burpee
50 double under or 100 single under
9 burpee

If you are able to do double unders lets give this a go and try to do all reps today. 

For single unders you will double the reps

If  you don't have a rope do the same number of jumping jacks.

Warm up
2 rounds
20 cal machine or 1 min run
15 jumping jacks
15 front jumping jacks
6 spider lunge
10 side lunge
10 speed skater rotations
3 x 2 narrow inch worm
10 forward arm rotations
10 back arm rotations

"Good Friday" 4/10

I realize we don't have ideal circumstances but we are celebrating Jesus today.  Make any modifications that you need to and get after it.

For Time - With a partner
Part 1 - Passion WOD
100 Double Unders (both partners) Barbell Carry, 95/65 lbs, 800 m (together) 100 Burpees (split)

then

Part 2 - Jesus WOD
Alternate rounds, both partners do turkish get ups
14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses (95/65) 50 ft of Walking Lunges with barbell on back. Walk back to start point and switch with partner. After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)

Thursday 4/9

WOD

20 min mobility 

Or 

Make up a workout you missed this week

Wednesday 4/8

WOD

For time

100 double under

Then, 

10 rounds

10 handstand push ups

10 pistols

Then,

100 double unders 

Tuesday 4/7

WOD

4 RFT 

400m run

20 toes to bar, hanging leg raise, or v-ups 

200m run

20 thruster

Monday 4/6

“Support your local box fundraiser WOD 1”

Amrap 10

10 air squats

9 right arm dumbbell snatch 

10 push ups

9 left arm dumbbell snatch 

Friday 4/3

Everybody
5 RFT
200m run
20 pull ups
200m run
20 push ups
200m run
20 sit ups
200m run
20 squats

Come up and use the outside rig if you don't have a pull up bar at home.  You can do ring rows or any other bent over row variation to sub for pull ups.  

Warm up
2 rounds
100m run
5 reps of each movement

Thursday 4/2

Make up / Recovery Day

If you missed a previous workout this week today is a good day to make it up.  Otherwise use this day as a recovery day. Do some walking and stretching for 30-60 minutes to get some blood flow.