• Daily WOD Blog

    05182020 – 05222020

    Monday 5-18-20

    4 rounds for quality of:

    Pike Handstand Shoulder Tap, 45 secs

    Reverse Snow Angel, 45 secs

    Lateral Jump, 45 secs

    Russian Twist, 45 secs

    Accessory:

    For distance: Run: 1x 10 mins


    Tuesday 5-19-20

    As many reps as possible in 12 mins of:

    2 Burpee Broad Jumps

    2 Alternating Dumbbell Hang Power Snatches, pick load

    4 Burpee Broad Jumps

    4 Alternating Dumbbell Hang Power Snatches, pick load

    6 Burpee Broad Jumps

    6 Alternating Dumbbell Hang Power Snatches, pick load

    Continue adding 2 reps each round to each movement until time expires.

    Accessory:

    Every 1 min for 9 mins, alternating between:

    Skater Jump, 1 min

    Air Squat, 1 min

    Rest 1 min


    Wednesday 5-20-20

    Each for time:

    Run: 8 – 10 x 200 m

    Rest 1:30 between efforts.

    Accessory:

    4 rounds for quality of:

    10 Seated Dumbbell Z Press, pick load

    20 Double Unders


    Thursday 5-21-20

    21-15-9 reps, for time of:

    Handstand Push-up

    Pull-up

    Accessory:

    3 rounds for quality of:

    12 Glute Ham Raises

    12 Band Face Pulls

    6 Back Squat (5 Second Pause At Parallel)s, 45/35 lbs


    Friday 5-22-20

    For 3 cycles:

    AMRAP in 5 mins of:

    3 Tuck Jumps

    6 Toes-to-bars

    9 Hand Release Push-ups

    Rest 1:30 between each cycle.

    For each cycle continue the AMRAP.

    Accessory:

    SLIPS

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    05162020

    For Time:


    100m sprint
    25 m plate over head walking lunge “pick load”
    10 Russian twists, “same plate”
    10 burpee

    100m sprint
    50 m plate overhead walking lunge
    20 Russian twist
    20 burpee

    100 m sprint
    75m plate overhead walking lunge
    30 Russian twist
    30 burpee

    100m sprint
    50m plate overhead walking lunge
    20 Russian twists
    20 burpee

    100m sprint
    25m plate overhead walking lunge
    10 Russian twists
    10 burpee

  • Daily WOD Blog

    At Home WODS: Week 8

    WOD 1:

    3 RFT

    20 Air Squats

    12 V Ups

    12 Broad Jumps


    WOD 2:

    21-15-9

    Burpees

    Walking Lunges (21-15-9 each side)

    Tricep Push Ups


    WOD 3:

    20 Minute AMRAP:

    200 M Run

    12 Plank Shoulder Taps

    8 Tuck Jumps


    WOD 4:

    5K Run Time Trial


    WOD 5:

    10 Minute AMRAP:

    60 Double Unders, 60 Singles or 60 Jumping Jacks

    7 Jumping Air Squats

    7 Hand Release Push Ups


    WOD 6:

    For Time:

    80 Mountain Climbers

    1:00 Minute Run

    80 Lunges

    1:30 Minute Run

    80 Dips

    2:00 Minute Run

    80 Burpee Broad Jumps


    WOD 7:

    Complete 4 Sets of:

    45 Seconds Pike Shoulder Taps

    45 Seconds Snow Angels

    45 Seconds Lateral Jumps

    45 Seconds Russian Twists

    Rest as needed in between sets.

    Snow Angel Demo: https://www.youtube.com/watch?v=xKT4p2FiUYY

  • Daily WOD Blog

    At Home WODS: Week 7

    WOD 1:

    18-15-12-9-6-3 reps for time of:

    Jumping Air Squats (or DB Front Squats)

    V-Ups


    WOD 2:

    4 rounds, each for time, of:

    400 M Run

    15 Push Ups

    20 Glute Bridges

    Rest 2 minutes between rounds.


    WOD 3:

    5 rounds for time of:

    20 Lunges

    20 Plank Shoulder Taps

    20 Hollow Rocks


    WOD 4:

    12 Minute AMRAP:

    30 Skater Jumps

    15 Air Squats


    WOD 5:

    “Tabata” – 8 X 20 secs/10 secs

    Tabata Mountain Climbers

    1 Minute Rest

    Tabata Push Ups

    1 Minute Rest

    Tabata V-Ups

    1 Minute Rest

    Tabata Burpee


    WOD 6:

    4 rounds, 1 min per station, for reps:

    Broad Jumps

    Dips

    Lunges

    Rest 1 minute.

    Rotate immediately to the next station every 1 minute, the clock does not stop.


    WOD 7:

    12 Minute AMREP:

    3 Good Mornings

    3 Plank Shoulder Taps

    3 Skater Jumps

    …6, 9, 12…

    Continue adding 3 reps each round to each movement until time expires.

  • Daily WOD Blog

    At Home WODS: Week 5 – 6

    WOD 1:

    20-18-16-14-12-10-8-6-4-2

    Jumping Alternating Lunges

    2-4-6-8-10-12-14-16-18-20

    Sit Ups


    WOD 2:

    4 Rounds, 1 Minute per station, of:

    Tuck Jumps

    Plank Transitions

    Burpees

    Rest 1 Minute


    WOD 3:

    Complete as many rounds as possible in 20 minutes of:

    Crab Walk, 15 Meters

    30 Box Jumps or 30 Jumping Squats

    Bear Crawl, 15 Meters

    Crab Walk Demo: https://www.youtube.com/watch?v=I-3r4cl4ahA


    WOD 4:

    18-14-10 reps, for time of:

    Plank Shoulder Taps

    Push Ups

    1 Minute Run


    WOD 5:

    Complete as many rounds as possible in 20 minutes of:

    40 Jumping Jacks

    30 Supermans

    10 Burpee Broad Jumps


    WOD 6:

    30 Minute Run


    WOD 7:

    60 Minute Bike Ride


    WOD 8:

    For Time:

    100 Mountain Climbers

    100 Hollow Body Rocks

    Accumulate 3 Minute Plank Hold, Any Variation

    100 Sit Ups

    100 Air Squats


    WOD 9:

    4 Rounds, 4 Minutes Each, for Max Reps:

    Run 400 M (Or 60 Seconds) @ 100%

    Max reps in remaining time, Burpees

    Rest 2 Minutes between rounds.


    WOD 10:

    Tabata Random Object Push Press

    Tabata Skater Jumps

    Tabata V-Ups

    Tabata Random Object Front/Back Squat

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.


    WOD 11:

    7 Rounds for Time:

    7 Handstand Push Ups or 10 Pike Push Ups

    7 Random Object Thruster

    7 Hollow Body Rocks

    7 Supermans

    7 Froggers

    7 Chair Dips


    WOD 12:

    Complete as many rounds as possible in 10 minutes of:

    30 Double Unders (30 Singles or 30 Jumping Jacks)

    30 Plank Transitions

    :30S Handstand Hold


    WOD 13:

    “Marguerita”

    50 reps for time of:

    Burpee + Push Up + Jumping Jack + Sit Up + Handstand

    Demo Rep: https://www.youtube.com/watch?v=LxxDDM0Tl9Y

    Scale handstand to handstand kick up against a wall.


    WOD 14:

    8 – 10 200 M Sprints, :90S rest in between

  • Daily WOD Blog

    At Home WODS: Week 4

    WOD 1:

    3 Rounds For Time:

    50 Jumping Jacks

    30 Hollow Rocks (Scale to a :30S Hollow or Tuck Hold)

    10 Inch Worms (Scale to 50 ft Bear Crawl)

    Inch Worm Demo: https://www.youtube.com/watch?v=uwB_lmF3_R0


    WOD 2:

    For Distance: Handstand Walk, 15 Minutes

    Scaling Options: Practice anything handstand related. (Wall kick ups, wall walks, plank shoulder taps, handstand holds, etc.) Mix & match for 15 minutes.


    WOD 3:

    4 Rounds, each for time:

    10 Burpees

    50 Mountain Climbers

    10 Burpees

    Reduce reps to 5/25/5 if needed.


    WOD 4:

    20-16-12-8-4 reps, for time of:

    Burpees

    V-Ups


    WOD 5:

    Complete as many rounds as possible in 7 mins of:

    10 Kneeling Jump-Ups

    10 Tricep Push Ups

    Kneeling Jump-Ups Demo: https://www.youtube.com/watch?v=a8hk0N-1zNc


    WOD 6:

    Complete as many rounds as possible in 14 minutes:

    Sprint 100 M Or 30 Second Sprint

    9 Random Object Shoulder Press

    9 Froggers

    Frogger Demo: https://www.youtube.com/watch?v=ueGvIOHMZG0


    WOD 7:

    Each for time: 2 X 1 Mile Runs

    Rest 5 minutes between efforts.

    Scale distance to 800 M or run/walk.

  • Daily WOD Blog

    At Home WODS: Week 3

    WOD 1:

    Every 1:30 for 7:30 do:

    15 Tuck Jumps

    8 HSPU or 8 Pike Push Ups or 8 Hand Release Push Ups


    WOD 2:

    4 Rounds for Time:

    Run 400 M or Run 75 Seconds

    50 Air Squats


    WOD 3:

    For Time:

    50 Plank Shoulder Taps

    50 Straight Leg Sit Ups

    50 Air Squats

    50 Hollow Body Rocks

    50 FT Bear Crawl

    50 Jumping Jacks

    50 Push Ups

    50 Glute Bridges

    50 Skater Jumps

    50 Burpees

    Skater Jumps: https://www.youtube.com/watch?v=gI4_X1YHLwI


    WOD 4:

    “Annie”

    50-40-30-20-10

    Double Unders

    Sit Ups

    Scale DU to 150-120-90-60-30 Single Jumps or Jumping Jacks


    WOD 5:

    4 Rounds for Time:

    10 Burpee Tuck Jumps

    10 Dips (use a chair, bench, etc)

    20 Mountain Climbers, Knee to Chest


    WOD 6:

    For 2 Cycles:

    AMRAP in 10 Minutes of:

    30 Mountain Climbers, Knee to Chest

    20 Walking Lunges

    10 Supermans

    Rest 5 Minutes between each cycle.


    WOD 7:

    21-15-9

    Plank Transition

    Broad Jumps

    50 M Sprint in between each set.

    Plank Transition: https://www.youtube.com/watch?v=LSqfK1oR93k

  • Daily WOD Blog

    At Home WODS: Week 2

    WOD 1:

    5 Rounds for Time:

    3 Wall Walks (Scale to 20-30 Shoulder Taps)

    6 Burpees

    9 Jumping Alternating Lunges (Scale to Reverse Lunges)


    WOD 2:

    4 Rounds for Time:

    Run, 90S

    20 V Ups

    20 Push Ups


    WOD 3:

    4 Rounds, 30S per station of:

    Air Squats

    Sit Ups

    Tuck Jumps

    Plank Hold


    WOD 4:

    Each for Time:

    Option 1: 3 X 800 M Run, Rest 2 Minutes between Efforts

    Option 2: 4 X 400 M Runs, Rest 2 Minutes between Efforts

    Option 3: 6 X 200 M Runs, Rest 2 Minutes between Efforts


    WOD 5:

    Complete as many rounds as possible in 20 minutes of:

    10 Broad Jumps

    Bear Crawl, 20 ft

    30 Mountain Climbers (Knee to Chest)


    WOD 6:

    10 Rounds for Time:

    20 Double Unders (Scale to 20 Jump Rope Single Jumps or 20 Jumping Jacks)

    10 Air Squats

    5 Burpees


    WOD 7:

    “Bradley”

    10 Rounds for Time:

    Sprint 100 M

    10 Pull Ups (Scale to 10 Push Ups)

    Sprint 100 M

    10 Burpees

    Rest 30 S

    U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

  • Daily WOD Blog

    At Home WODS: Week 1

    Challenge: Complete 4-5 of these workouts within the next 7 days.

    1.      MINI “MURPH”

    1-mile Run

    100 Push-ups

    200 Air Squats

    1-mile Run


    2.      INTERVAL CARDIO

    10 Rounds for Time:

    Sprint 100m

    Walk 100m


    3.      DEATH BY “…”

    AMRAP:

    Choose 1 movement; Push-ups, Air Squats, or Burpees

    Do 1 movement per minute at the top of every minute.  Each minute adds an additional rep.

    Go until you can’t complete the required reps in a minute


    4.      FULL-BODY SPRINT

    7 Rounds for Time:

    10 Push-ups

    10 Air Squats

    Run 200m


    5. GYMNASTIC MASTERY

    20min AMRAP:

    5 Handstand Push-ups

    10 Pistol Squats


    6.      BODYWEIGHT WOD

    8 Rounds for Time:

    10 Push-ups

    10 Air Squats

    10 Burpees

    10 Air Squats


    7.      FULL-BODY DECREASING LADDER

    10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

    Burpees

    Push-ups

    Sit-ups