Tuesday, March 31st

30 min AMRAP @sustaind pace

20m Bear Crawl
20 Cossack Squats (10 each)
20 Jumping Jacks
20m Crab Walk
10 Inchworm Push-Ups
4 Body Weight Turkish Get-Ups (2 Each)

Monday, March 30th

3-4 Sets of:
A1. Squat (Hold something that has weight, be creative) x15 reps
A2. Floor Press (Lay on back, hold something that has weight, and press) x15 reps

3-4 Sets of:
B1: Single Leg Glute Bridge x15 reps
B2. Bench or Chair Dip x15 reps

3 Sets of:
C1. Hollow Hold x 30 sec
C2. Side Lying Leg Raise x15 Reps
C3. Bottom of Push-Up Hold x30 sec

*Compare how you felt to 3/23/20

Sunday, March 29th

Rest Day

Saturday, March 28th

4 Sets of:

5 min AMRAP (Sustained pace)
20m High Knees
20m Butt Kicks
20m Karaoke Left
20m Karaoke Right
20m Jog

3 min Rest Between Sets

AMRAP= As Many Reps/Rounds As Possible

Friday, March 27th

3-4 Sets of:
A1. BW Squats @32x1, x16 (@32X1 = 3 sec down, 2 sec pause at bottom, up quickly, breath, go)
A2. Standing Towel Row x8

3-4 Sets of:
B1. Feet Elevated Hip Thrust x12 (scale to glute bridge if needed)
B2. Feet Elevated Push Up x6

3 Sets of:
C1. Plank Shoulder Taps x60 sec
C2. Wall Sit Marches x60sec
C3. Hollow Hold x30 sec

Thursday, March 26th

Active Recovery (Choose one or two):

10 Min Full Body Stretch/Foam Roll (if you have one)
10 Min Yoga Flow
30 Min Walk (if you are able)

Wednesday, March 25th

3-4 sets of:
A1. Hamstring Walkout x5
A2. Decline Push Up x10 (feet elevated)

3-4 sets of:
B1. Reverse Lunges x15 each
B2. Prone Y Raise x15

3-4 sets of:
C1. Side Plank Rotations x10
C2. Wall Resisted Dead Bug x10 alternating
C3. Dead Hang x30 sec (use: door frame, stair, tree, etc)

Tuesday, March 24th

30 min AMRAP @sustaind pace

20m Bear Crawl
20 Cossack Squats (10 each)
20 Jumping Jacks
20m Crab Walk
10 Inchworm Push-Ups
4 Body Weight Turkish Get-Ups (2 Each)

*Warm-Up: Practice Each Movement

Monday, March 23rd

3-4 Sets of:
A1. Squat (Hold something that has weight, be creative) x15 reps
A2. Floor Press (Lay on back, hold something that has weight, and press) x15 reps

3-4 Sets of:
B1: Single Leg Glute Bridge x15 reps
B2. Bench or Chair Dip x15 reps

3 Sets of:
C1. Hollow Hold x 30 sec
C2. Side Lying Leg Raise x15 Reps
C3. Bottom of Push-Up Hold x30 sec

*Each sequence is a superset. Ex) Perform A1 then A2, rest as needed, then back to A1 for 3-4 sets.

Sunday, March 22nd

Range of Motion (ROM) Work:

Spend some time to stretch or complete an online Yoga class. There are many yoga sessions you can follow on various sites, here is a 10 min session on YouTube:

https://youtu.be/4pKly2JojMw

Saturday, March 21st

Choose one and pick a tough distance for you (30-90 min depending on what you choose):

• Run
• Hike
• Walk
• Bike

*If Permitted of Course

Friday, March 20th

A) For Time:

30 Single Leg Glute Bridges (15 each leg)
7 No Push-Up Burpees
20 Jumping Air Squats 
7 No Push-Up Burpees
10 Chair or Bench Dips
7 No Push-Up Burpees
10 Chair or Bench Dips
7 No Push-Up Burpees
20 Jumping Air Squats
7 No Push-Up Burpees
30 Single Leg Glute Bridges (15 each leg)

B) 5 Min Core Stability:

:30 Leg Lift Flutter Kicks (legs 6"-12" off ground)
:30 Crunches
:30 Rest
:60 Russian Twists
:30 Rest
:60 Plank
:30 Left Side Plank
:30 Right Side Plank

Thursday, March 19th

OTM x6 (18 min):

Min1: 10 Burpees

Min 2: 20 Mountain Climbers

Min 3: 30 sec Plank


Ex) 

If it takes 30 sec to do 10 burpees, then you have 30 sec to rest before you start Mountain Climbers. 

Cycle through 6 sets which will take 18 min, since you start at the top of each minute.


OTM = On The Minute

Wednesday, March 18th

12 min AMRAP:

12 Body Weight Squats

12 Push-Ups

12 Step Walking Lunge

400m Run (or 2:00 run)

Score: Total Reps of Squats+Push-Ups+Lunges

AMRAP= As Many Rounds As Possible.

*try to keep moving for 12 minutes without stopping.

Monday 10/28 and Tuesday 10/29

WOD:
A. Bench Press or DB Bench Press 3-5 x5
B1. SA DB Rows 6-8 x4 rest 60 sec
B2. Supinated Grip Pull-Ups 3-4 x4 rest 2 min

Then (together)...
With a Partner

EMOM for 10 min
7 K2E's

EMOM for 10 min
7 Burpees

Thursday 10/24 and Friday 10/25

A) Dead Lift (1RM)

B) Push-Press (5-4-3-2-1)

C) 10 Minute AMRAP

• 200m Run
• 5 Clean and Jerk 
• 10 Walking Lunges 

Tuesday 10/22 and Wednesday 10/23

A. Back Squat ( 6, 4, 2, 6, 4, 2)

B. Hang Cleans ( 3, 3, 2, 2, 2 )

C. Farmers' Carry ( 100m x 2)

D. 10-9-8-7-6....

• Wall Ball 
• Pull-up

Monday 10/14 and Tuesday 10/15

Skill:
Hang Power Clean

WOD:
Team Tire Flipping Race
+
3 mile Run at Z1 pace

Thursday 10/10 and Friday 10/11

WOD:
A. Bench 5(65%), 4 (70%), 3 (75%), 2 (80%), 1 (85%)

B.
10 min AMRAP
10 KBS
10 Burpees

C.
10 min AMRAP
5 Pull-ups
10 Squats
15 Sit-Ups

Tuesday 10/8 and Wednesday 10/9

WOD:
A. Dead Lift 5x5
B. Press 5x5
+

5 Rounds for time of:
400m Run
30 Walking Lunges