• Daily WOD Blog

    05262020-05292020

    Tuesday 5-26-20

    Tabata Box Jump, 24/20 in

    Rest 1 min

    Tabata Hanging L-Sit Hold

    Rest 1 min

    Tabata Handstand Hold

    Rest 1 min

    Tabata AbMat Sit-up

    Rest 1 min

    Tabata Lunge

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

    Accessory:

    For quality:

    Downward Dog, Accumulate 2 mins

    Lat Stretch In Child’s Pose, Accumulate 2 mins


    Wednesday 5-27-20

    5 rounds, 2 mins each, for max reps of:

    75 Double Unders

    max reps in remaining time American Kettlebell Swings, pick load

    Rest 1 min

    Accessory:

    Every 1 min for 9 mins, alternating between:

    Alternating Dumbbell Hammer Curl, 1 min

    Dumbbell Tricep Kickback, 1 min

    Rest 1 min


    Thursday 5-28-20

    Complete as many rounds as possible in 30 mins of:

    Row, 400 m

    Forearm Plank Hold, 30 secs

    15 Froggers

    R Side Plank, 30 secs

    20 Skater Jumps

    L Side Plank, 30 secs

    Accessory:

    Mobility work.


    Friday 5-29-20

    6 rounds for time of:

    10 Dumbbell Front Squats, pick load

    20 Dumbbell Push Press, pick load

    20 V-ups

    Accessory:

    For time: 30 Echo Bike Calories

  • Daily WOD Blog

    05252020 – Memorial Day

    We will only have one class at 8 AM.

    “Murph”

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

    Try the Murph Challenge this Memorial Day | Onnit Academy
  • Daily WOD Blog

    05232020

    Every 2 mins for 32 mins, alternating between:

    15 Alternating Dumbbell Snatches, 50/35 lbs

    15 Wall Balls, 20/14 lbs

    15 Parallette Pass Throughs

    15 Dips

    We will only have an 8 AM class this Monday, May 25th.

  • 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.