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Monday
Open Gym Workout Warm Up: 7 min AMRAP: 400m Run Then: 7 Muscle Snatch (PVC or Barbell) 7 Box Jumps 7 Jump Squats Strength/Skill: 10 min EMOM: 1) 3 Power Snatch (Building) 2) 3 Muscle Ups/7 CTB Pull-ups/9 Chin Over Bar WODK "Glen CoCo" 15 min Clock: 3 Rounds: 10 Power Snatch (95/65) 20 Wall Balls Then Max Rounds: 10 Burpee Box Overs 5 Muscle Ups Cool Down: Squat Sequence Day 1: 1:00 Banded Ankle Dorsiflexion/side 1:00 Pigeon/side 4:00 Passive Squat Home Workout Warm Up: 800 m Run 2 Rounds 10 Pass Throughs 10 Scorpions 5 Yoga Push-ups 10 Toe Touch Squats Mobility of Choice Strength/Skill: Pistol Development: 2x: A. 5 Box Step Downs/leg B. 5 Squats Narrowing Stance C. 5 Step Back Delayed Lunges D. 5 Deck Squats + 8 min Pistol Practice WOD: 5 Rounds for Time: 15 Air Squats 15 Burpees 15 HR Push-ups 15 min Cap Cool Down: 2x: 90 degree Prone Pec Stretch 1:00/side Couch Stretch 1:00/side Frog Pose :90 Prayer PNF :90 Wrist In/Out :30 Saturday
Open Gym Workout Warm Up: Athlete's Choice WOD: Fran 21-15-9 Thrusters (95/65) Pull-ups Home Workout Warm Up: 1:00 Jump Rope Speed Step 6-8 Sit-ups 5 Yoga Push-ups 10 Pass Throughs 10 Steps Heel-Toe Walk x 2 Strength/Skill: EMOM x 10: 1 TGU/arm WOD: 21 Dumbbell S2OH R 21 Dumbbell S2OH L 21 Renegade Row R 21 Renegade Row L 100' Suitcase Carry 15,15,15,15 100' Carry 9,9,9,9 100' Carry Cool Down: 200-400m Walk 2 Rounds: 1:00 Cobra 1:00 Arch of Foot Smash 10 Quad T-spine Rotations Friday
Open Gym Workout Warm Up: 7 min AMRAP: 100m Run 7 Muscle Clean (PVC or bar) 7 Push Press 5 Burpees WOD: 10 Rounds: 8 Clean and Jerks (95/65) 10 Bar Facing Burpees *20 min Cap Cool Down: 2 min Foam Roll Lower Back 10 T Spine Rotations Home Workout Warm Up: 400m Jog 2 Rounds: 10 Narrowing Stance Squats 5 Yoga Push-ups 10 Reps aAssisted Wrist Flexion and Extension 10 Ankle Rolls Strength/Skill: 2 Rounds: A. 5 Box Step Downs B. 3 Step Back Lunges with Toe Lift Off C. 3 Negative Pistols/side D. 4-5 Two Legged Deck Squats WOD: 7 Rounds for Time and Quality: 7 Pistols/leg 7 Strict HSPU 7 Box Jumps (30") Cool Down: 2:00 Foot Smash 2 Rounds: 1:00 Pigeon 1:00 90/90 Pec/side 1:00 Standing Hamstring Thursday
Open Gym Workout Warm Up: 3 Rounds 100m Run 10 KB Swings 10 PVC Pass 10 T-Spine Rotations Strength/Skill: 5 Sets Raise Complex: 1 Set (30 Reps): 10 DB Raises (Front) 10 DB Raises (Side) 5 DB raises (Front) 5 DB Raises (Side) WOD: 4 Rounds: 400m Run 30 KB Swings (53/35) *15 min Cap Cool Down: Seated Straddle 1 min Reach to Each Foot Laying on Back 1 min Up and Over Each Leg Home Workout Video Warm Up: 400m Run A. Two Foot Hops to Stride Pendulum Swing to Stride High Pulls to Stride 20 Steps Heel-Toe Walk 10 Hip Switches 20 Steps Walking Ankle Cradle 10 Leg Swings Mobility of Choice Strength/Skill: Run 100m at 70% effort, walk back Rest 2:00 100m Run at 80% effort Rest 1:00 Run 50m at 90% effort Rest as needed WOD: 100m Run x 10 Sprints Rest :90 Cool Down: 2 Rounds: 1:00 Loaded Dorsiflexion 1:00 Anterior Tib Smash 10 Cat/Cows Wednesday
Open Gym Workout Warm Up: 4 Rouds: :30 DU 10 Muscle Snatch (PVC or bar) 10 Squat Strength/Skill: 10 min EMOM: 2 Squat Snatches WOD: 10 min AMRAP: 5 Squat Snatch (135/95) 35 Double Unders Cool Down: Squat Sequence Day 1: 1:00 Banded Ankle Dorsflexion/side 1:00 Pigeon/side 3:30 Passive Squat Home Workout Video Warm Up: 12-16 Three-limbed Burpees 2 Rounds: 5 Straddle Stance Inchworms with Press-up 10 Leg Swings 10 Single Arm Dumbbell Deadlifts 10 Tuck Jumps Strength/Skill: A1. 6-10 Single Leg Glute Bridge with Front Foot Elevated Rest 1:00 between legs A2. Single Leg RDL 5-6/leg 1:00 A3. 10-12 Dead Bug Combos x 3 WOD: 10 min AMRAP: Alternating Devils Press Cool Down: 2 Rounds: 10 Prone Press-ups 1:00 Figure Four Stretch 2:00 Foam Roll Calf Tuesday GYM workout
Warm up: 6 MIn AMRAP 10 cal Row 10 PVC Pass Thrus 5 Burpees 10 leg Swings Strength: 12 min EMOM 1) :30 Superman 2) 12 Side Bends(L) 3) 12 Side Bends (R) WOD: 5 Rds 1 min Row 1 min dbl DB Push press (50/35) 1 min Plank Cool down: 3 min easy row HOME WORKOUT: warm up: 1:00 jump rope + 2 rounds of: 20 steps heel-toe walk 5 side lying windmills 5 situps 5 t spine rotation + :20 double unders sprint Skill: Handstand practice a. :10-:20 planche lean b. 10 behind the neck Z-press c. :20 nose and toes d. :20 shoulder taps(2 rounds) + 5 min handstand walk practice WOD: "Annie" 5 50-40-30-20-10 double unders/ sit ups Cool Down: 2 rounds a. 1:00 seated rhombiod b. 1:00 prayer c. :30 wrist flexion and extension We are at capacity this morning at all gyms. There are no more sign ups, so please do not show up and expect to come workout. You will not be able to come in.
If you ARE signed in, please do not bring your family members or guests. Thank you for understanding at this time! Monday
Video Warm Up: 400m Jog 2 Rounds: 10 Pass Throughs 10 Quad Scap Push-ups 8 Kipping Swings 8 Toe Touch Squats + 1:00 Couch/side and Pigeon/side WOD: "Murph" For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Cool Down: 2 Rounds: 1:00 90/90 Pec Stretch 1:00 Calf on pole 1:00 Cross Body Child's Pose/side + 5-10 min Soft Tissue Foam Rolling Saturday
At Home Workout Warm Up: 2 Rounds: 1:00 Jump Rope Speed Step 6-8 Sit-ups 5 Yoga Pushups 10 Pass Throughs 10 Steps Heel-Toe Walk Strength/Skill: Handstand Practice 2 Rounds: A. :10-:20 Plank Lean B. 10 Tall Kneeling Behind the Neck Press c C. 5 Pike Push-up Press D. 10-20 Shoulder Taps + 5 min Handstand Walk Practice WOD: 3 Rounds for Time: 100 Double Unders 21 Ab Mat Sit-ups 12 HSPU Cool Down: 200-400m Walk 2 Rounds: 1:00 Cobra 1:00 Arch of Foot Smash 10 Quad T-spine Rotations Friday
At Home Workout Video Demonstration Warm Up: 12-16 Three-limbed Burpees 2 Rounds: 10 Pass Throughs 5 Straddle Stance Inchworms with Press-ups 10 Cat/Cows Strength/Skill: A1. 6-10 Single Leg Glute Bridge Rest 1:00 between Legs A2. 10-15 Good Mornings (dumbbell at chest or PVC, broomstick on back) Rest 1:00 A3. 10-12 Bird Dog Combos x 3 WOD: 7 min Burpees for Reps to 6" Target Cool Down: 2:00 Foot Smash 2 Rounds: 1:00 Pigeon 1:00 90/90 Pec/side 1:00 Standing Hamstring Open Gym Workout WOD: 6 Rounds: 10 TTB/ 12 knee Raises/15 Sit-ups 10 DB Snatch (70/50) 16 Reverse Lunges with DB(8/leg) *18 min Cap |
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