03-30-20

Skill:
1-2-3-4-5
Hollow Rock
Tuck Up
V Up
V Hold (5 seconds each round)

Skill Notes:
1 Hollow Rock, 1 Tuck Up, 1 V up, 5 second V Hold
2 Hollow Rock, 2 Tuck Up, 2 V up, 5 seond V Holdand so on….to 5’s
**Keep the core tight and make a little bowl for the hollow rocks….push the small of the back into the ground.

Metcon:
10′ AMRAP Ladder
2-4-6-8-10…..
Ground to Overhead
Burpees
Front Squat

Metcon Notes:
*Use your plate or ball for ground to overhead and front squats. If you haven’t picked up equipment yet, text me! Remember if you are using the plate, your elbow “pits” will face out at the bottom, then flip the plate to get overhead.*Chest to deck and jump clap finish on the burpees.*You may squat clean the first front squat on each round. Otherwise, clean it, squat deep and stand up nice and tall….KEEP YOUR CHEST UP!

As always, WARM UP before you work out. Reach out if you have questions or comments – we can Facetime for a “form check” if you need one!!!

03-28-2020

WOD 1. 10 Rounds
1:00 Work / 1:00 Rest
50m Run
5 Burpees
5 Push Ups
Use Rest of 1:00 to perform Max Sit Ups**Score is cumulative # of sit ups.

WOD 2. 800m Burden Carry

WOD NOTES:
On WOD 1, you will work for 1 minute, rest for the next minute, work for 1 minute, rest for the next….So, 0:00-1:00 Run, Burpee, Push Up, Sit Ups
1:00-2:00 Rest2:00-3:00 Run, Burpee, Push Ups, Sit Ups
3:00-4:00 Rest
And so on…..Don’t forget Map My Run (see previous post on this) if you need to mark off 50m.Burpees is Chest ALL the way to deck and finishes with jump & clap.Push Ups…..good plank, all the way down and lock out at the top!

On WOD 2, carry something heavyish and awkward.You can do this one first if you like.

Everyday: Warm Up, Reach out for Questions!!!

03-27-2020

HOME WOD: Friday, March 27, 2020
*Don’t forget to warm up!

WOD:
3 Rounds:100 DU / 300 Single Jump Rope / 50 Moutain Climbers
25 Dips
25 Jumping Air Squats
10 Reverse Burpees

*If you don’t have a jump rope, you can do 50 mountain climbers. We forgot to show that in the video – ooops*Dips can be on a chair, bench, coffee table…..Keep them as hard as you are able then walk the feet in and break the knees for the scale.*Do GREAT squats…..if we would be yelling at you at the box, then you better drop it low and stand it all the way up just like if we were there with you!!!

🙂 The jump doesn’t have to be high….just get air under your feet.*The reverse burpee is interesting…you can use your hands to push up off the ground….super hard without any assistance for the ballers. You are supposed to jump/clap when you stand up. I had never done those so I needed coaching. LOL.
ASK QUESTIONS if you need to! Text or call us. Let us know how this was for you….If you time it, post up your time/pics/etc….We are still a community!

03-26-20

HOME WOD: Thursday, March 26, 2020

15′ AMRAP:

50m One Arm Suitcase Carry – switch arms at the “turn around”

15 Sumo Deadlift High Pulls

10 Thrusters or Wallballs

WOD Notes:

*Use a “heavy-ish” backpack or duffel, a bucket with heavy stuff in it, a propane tank was lovely…..walk/run about 25m (about 25 “man” steps so a few more if you are a shorty) with it in one hand, switch hands when you turn around.

*You should be able to use the item you carried for the Sumo Deadlift High Pulls. Remember, open the hips before you “high pull”…. 🙂

*Squat deep on your thrusters/wallballs! Just like we are watching you!!!

03-25-20

Power Snatch:
5@50%
4@60%
3@70%
2@80%
1@90%

Metcon – For Time:
400m Run
50 Alt. DB Snatch 50/30
400m Run
50 Weighted Sit Ups
400m Run
50 Pull Ups
400m Run

03-24-20

Skill:
5 Rounds x 10 Reps Each
Barbell Rows
Tempo Pushups

Metcon: For Time (25′ Cap)
25 Burpees
150 Walking Lunge Steps w/ 50/30
25 Burpees

03-23-20

Skill:
Squat Clean & Jerk
5@55%
4@65%
3@75%
2@85%
1@90%

Metcon: 12′ AMRAP
Squat Clean 1-2-3-4-5-6….
Shoulder to OH 2-4-6-8-10-12….
Toes to Bar 3-6-9-12-14-18….
135/95

03-20-20

Deadlifts:
8@45%
5@55/65/75%
3@80/85%

4 RNFT:
5 Plate GTO 45/25
5 Plate Squats

EMOM Ladder:
1 Power Clean 135/85
1 STO
1 Bar Over Burpee
**Each Minute, Add 1 Power Clean for….
2 PC + 1 STO + 2 BOB; 3 PC + 1 STO + 2 BOB; and so on…

03-19-20

7 RNFT-ish:
5 CG Bench
10 DB Push Press (5 per arm) 50/30
200m Run (for time)

03-18-20

Front Squats
8@45%
5@55/65%
3@75/85%

Metcon – 8′ AMRAP
2 DB Cleans 50/30
25′ Walking Lunge
2 Burpees
25′ Walking Lunge
*Add 2 Cleans and 2 Burpees Each Round for:
4 Cleans, Lunge, 4 Burpees, Lunge
6 Cleans, Lunge, 6 Burpees, Lunge
And so on…….