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Wednesday
VIDEO DEMONSTRATION Warm Up: 6 min EMOM: DU Warm Up 15-20 Double Unders or :25 Work + (10 Leg Swings + 10 Cat/Cows + 5 Yoga Push-up) x 2 WOD: 75 HSPU for Time 10 Double Unders and 5 V-ups or TTB every minute including minute zero Try to use a vertical press here, if you have to you can do 25 Wall Climbs with the same rules or 125 HR Push-ups Cool Down: 2 Rounds: a. Lizard Pose 1:00/side b. 10 Scap Circles (hold towel in front) c. 5 Prone Press-ups with a Pause Tuesday
Warm Up: 600m Run +A. Two foot hops to stride B. Pendulum swing to stride C. High pull to stride + 20 steps heel toe walk 10 hip switches 20 steps walking RDL 10 leg swings WOD: Tosh 3 Rounds for Time: 200-400-600 Rest 1:1 Cool Down: 200m jog + a. 2:00 lax ball in foot b. 2:00 foam roll calf/side c. 2:00 lax ball in hamstring Monday
Warm Up: 400m run 2 x: 10 Straddle Stance Inchworms 10 Scorpions 5 Prone Press-ups 10 Pass Throughs Burpee Flow Work: 4 Reps x 2 Sets (work on fluidity) Rest as needed WOD: "Pukie Brewster" 150 Burpees for Time Cool Down: 2 Sets: A. Foam Roll Upper Back (10 passes) B. Prone 90 degree Pec Sretch 1:00/side C. 10 Cat/Cows D. Couch Stretch 1:00/side Saturday
Warm Up: 2 Rounds: 1:00 Jump Rope 10 Step Back Lunges with Twist 10 Leg Swings 5 Scap Pull-ups/5 Kipping Swings 10 Cat/Cows WOD: For Time: 21-18-15-12-9-6-3 Walking lunges/leg TTB or V-up Cool Down: 2x: A. 1:00 Couch Stretch/side B. 10 Prone Press-ups C. 1:00 Lizard Pose/side D. 1:00 Pigeon Pose + 3-5 min Foam Roll Upper Quads Friday
VIDEO DEMONSTRATION Warm Up: 400m Run + A. two foot hops to stride B. pendulum swing to stride C. high pulls to stride + 20 steps heel-toe walk 10 hip switches 20 steps walking ankle cradle 10 leg swings + mobility of choice Trunk Sequence #1 :30/:30 A. side plank R B. side plank L C. straight bridge x 3 WOD: Griff 2 Rounds for Time: 800m Run 400m Run Backwards Cool Down: 200 Jog A. 1:00 supine hamstring stretch/side x 2 B. 2:00 lax ball in foot/side C. 2:00 anterior tib smash Thursday
VIDEO DEMONSTRATION Warm Up: 2 Rounds: :45 Jump Rope :15 FLR 10 Touch Touch Squats 5 T-Spine Rotations/side 10 Leg Swings 10 Sit-ups WOD: 7 Rounds for Time: 9 Jump Squats 15 Double Unders (can sun single unders or curb hops) 21 Sit-ups 15 Double Unders 9 Jump Squats :30 FLR between Rounds Cool Down: 2 Rounds: A. 1:00 Calf Stretch/side B. 1:00/side Lax Ball in Foot 1 Round Barefoot Walking Soft Surface 50' x 2/each on toes, on heels, outside of foot, inside of foot Wednesday
Warm Up: 600m Jog + 2 Rounds: 10 Straddle Stance Inchworms with a Press-up 10 Scorpions 10 Leg Swings/leg + Mobility of Choice A. 200m Run + 7 Burpees, easy pace Rest 2:00 B. 100m Run + 5 Burpees, fast pace Rest as needed before WOD WOD: "Surfer on Acid" 3 Rounds for Time: 400m Run 21 Burpees Cool Down: 200m Jog + 2 Rounds: A. 1:00 Supine Hamstring Stretch B. 10 Cat/Cows C. 1:00 Prayer D. :30 Wrist in/out Tuesday
VIDEO DEMONSTRATION Warm Up: 400m Jog 2 Rounds: 10 Ankle Rolls/side 20 Steps Heel-Toe Walk 10 Leg Swings/side 20 Steps Walking RDL 10 Steps Walking Groiner WOD: Plyometrics A. Wall Touches :20/:40 2x/side B. Single Leg Box Jump 5/leg x 4 Rest as needed C. Tuck Jumps :20/:40 x 4 D. Lunge Switch Jumps :20/:40 x 4 E. Depth Jumps 5x5 Rest as needed F. Heel Punches 10 x 3 Rest 1:00 Cool Down: 200m Jog a. 1:00 Supine Hamstring Stretch b. 1:00 Calf on Pole (if you can loaded dorsiflexion here) c. :90 Cobra Pose x 2 + 3-5 min Foam Roll Calf Monday
VIDEO DEMONSTRATION Warm Up: 2 Rounds: 1:00 Jump Rope 5 Toe Touch Squats 5 Yoga Push-ups with Shrug 5 Step Back Lunges with Twist/leg 5 Scap Pull-ups/5 Kipping Swings 5 Hip Switches WOD: Cindy or Mary 20:00 AMRAP Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Mary 5 HSPU 10 Alternating Pistols 15 Pull-ups *If you don't have a pull-up bar, you can do a 50' shuttle, 5 kettle bell swings, or 10 sit-ups as a sub. If you want to do Mary but don't have a wall, you can do pike or hand release push-ups. Cool Down: 2 Rounds a. 1:00 Couch Stretch b. 10 Bird Dog c. 10 Wall Assisted Thoracic Extension d. 5 Side Lying Windmills e. 1:00 Calf Stretch of Choice Saturday VIDEO DEMONSTRATION Warm Up: 2x: 200m Jog 5 Yoga Push-ups 5 Inchworms 5 Broad Jumps 10 Steps Walking Groiner WOD: 5 Rounds for Time: 50' HS Walk (scale HS Walk with 12 HSPU or 50' Bear Crawl) 100' Broad Jump, 3 Burpees after every 5 Broad Jumps Cool Down: 2x: A. 10 Pass Throughs B. 10 Scorpions C. 10 Wall Assisted Thoracic Rotations D. :90 Child's Pose HAPPY BIRTHDAY, MOLLIE!  |
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