WOD

Thursday, June 4, 2020

Performance:

EMOM for 10min, alt between:
2 Position Snatch (Knees, HIp)

4 Cycles of
AMRAP in 3min of:
16 DB Snatches, alt Arms, 50#/35#
16 DB Step Ups, alt Legs 50#/35#

Rest 2min

Intermediate:

EMOM for 10min, alt between:
2 Position Snatch (Floor, Knees)

4 Cycles of
AMRAP in 3min of:
16 DB Snatches, alt Arms, 40/25#
16 DB Step Ups, alt Legs 40/25#

Rest 2min

Fitness:

AMRAP in 10 min:
45 sec Wall Sit
25 Glute Bridges
5 Hang Power Snatches

4 Cycles of
AMRAP in 3min of:
16 DB Snatches, 25/15#
24 DB Step Ups

Rest 2min

Wednesday, June 2, 2020

Performance:

5 Rounds, Every 2:30min of:
1 Min Weighted Plank, 45/25#
ME Strict HSPU + ME Kipping HSPU

For Time:
50/40 Cal Bike
50 Push Press, 135/95
50 Box Jumps, 24/20″

Intermediate:

5 Rounds, Every 2:30min of:
1 Min Weighted Plank, 25/15#
ME Kipping HSPU + ME Handstand Hold

For Time:
42/35 Cal Bike
50 Push Press, 115/75#
50 Box Jumps, 24/20″

Fitness:

5 Rounds, Every 2:30min of:
45 sec Plank
45 sec Box Handstand Hold

For Time:
35/30 Cal Bike
40 Push Press, 65/45#
40 Step Ups, 20/18″

Tuesday, June 2, 2020

Performance:

Every 2min x 5sets, complete:
3 Position Power Cleans (Floor, Knees, Hips)
20 V-Ups

4 Rounds For Time of:
400m Run
20 Kettlebell Swings, 53#/35#
15 Toes to Bar

Intermediate:

Every 2min x 5sets, complete:
3 Position Power Cleans
20 Jack-Knife Sit-Ups

4 Rounds For Time of:
400m Run
20 Kettlebell Swings, 35#/26#
15 Toes to Parallel

Fitness:

AMRAP in 10min of:
5 Hang Power Cleans
20 Bent Knee Jack Knife Sit-Ups
150m Run

4 Rounds For Time of:
400m Run
20 Russian Kettlebell Swings, 35#/26#
20 Sit-Ups

Monday, June 1, 2020

Performance:

EMOM for 8min, complete:
2 Back Squats
45sec Weighted Wall Sit

AMRAP in 12min of:
12 Back Rack Lunges, 135#/95#
21 Lateral Bar Over Burpees

Intermediate:

EMOM for 8min, complete:
2 Back Squats

AMRAP in 12min of:
12 Back Rack Lunges, 95#/65#
21 Lateral Bar Over Burpees

Fitness:

AMRAP in 8min of:
8 Back Squats
16 Leg Raises

AMRAP in 12min of:
12 Lunges
21 Burpees

At Home Workout:

Warm Up:

2x
200m Run
10 Lunges
10 Jumping Jacks
10 Sit-Ups

then,

2x
:30sec Plank
:30sec Glute Bridges
:30sec Jumping Lunges

Workout:

EMOM for 8min:
50sec Glute Bridges
50sec Plank with opposite arm/leg extensions

5 Rounds For Time of:
400m Run
20 Jumping Lunges
20 Sit-Ups

Cool Down:

10:00 am Zoom Mobility

Click here for demo videos!

At Home Workout: Friday, May 29, 2020

Warm Up:

45sec:
Samson Stretch
Leg Swings, ea direction
Prisoner Good Mornings
Cat/Cow

then,

10 Push Ups
10 Split Squats, ea leg
10 Russian Twists

Workout:

AMRAP in 20min of:
5 Push Ups with Shoulder Taps
10 Bulgarian Split Squats, ea leg
15 Russian Twists, ea direction

3 Rounds of:
40sec Plank to Push Up
40sec Hollow. Hold

Cool Down:

90sec ea:
Twisted Cross, ea leg
Couch Stretch, ea leg
Reverse Table Top (40sec/10sec REST/40sec)
Puppy Dog Pose

Click here for demo videos!

At Home Workout: Thursday, May 28, 2020

Warm Up:

3x
10 Air Squats
:20sec Wall Sit
10 Tall Plank to Down
:20sec Deadbug
10 Leg Raises
:20sec Mtn Climbers

Workout:

5 Cycles of:
AMRAP in 3min of:
1min Wall Sit
20 Leg Raises
ME Mountain Climbers

Rest 2min

Cool Down:

1min ea:
Happy Baby
Pigeon Pose, ea leg
Archer Pose
Thread the Needle

Click here for demo videos!

At Home Workout: Wednesday, May 27, 2020

Warm Up:

40sec Spiderman Stretch, ea side
40sec Up Downs
40sec Prisoner Good Mornings
40sec Tall Plank with Shoulder Taps

then,

10 Curtsey Lunges
10 Jack Knife Sit-Ups
10 Single Leg RDLs
10 Burpees

Workout:

10 Rounds For Time of:
10 Curtsey Lunges, ea leg
10 Jack Knife Sit-Ups
10 Single Leg RDL
10 Burpees

Cool Down:

1min ea:
Rag Doll Pose
Down Dog
Seal Pose

Click here for demo videos!

At Home Workout: Tuesday, May 26, 2020

Warm Up:

3 Rounds of:
3 Inch Works to Down Dog
:30sec Deadbug
:30 Jumping Jacks

then,

3 Plank Rotations, ea side
10 Glute Bridges
10 Pike-Overs

then,

:30sec Single Unders
:30sec Double-Unders

Workout:

EMOM for 10min of:
40sec Plank Rotations
40sec Scissor Kicks

AMRAP in 12min of:
24 Glute Bridges
24 Double-Unders
24 Pike Overs

Cool Down:

1min ea exercise, ea side:
Seated Forward Fold
Twisted Cross
Seated Quad Stretch
Scorpion

Click here for demo videos!

Memorial Day Murph WOD

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. If you’ve got a twenty pound vest or body armor, wear it.

At Home Version

Warm Up:

2x
200m Run
5 Inch Worms to Scorpion
10 Lateral Leg Swings, ea direction
5 Tall Plank to Down Dog

then,

2x
10 Push Ups
10 Sit-Ups
10 Air Squats

Workout:

For Time:

Run 1 mile

then,

100 Push-Ups
200 Sit-Ups
300 Air Squats

then,

Run 1 mile

Cool Down:

200m Walk
1min Spiderman Stretch Ea Side
30sec Scorpion Ea Side
1min Archer Pose, ea side
30sec Happy Baby

At Home Workout: Saturday, May 23, 2020

Warm Up:

3X
30sec ea:
Tall Plank Shoulder Taps
Deadbug Hold
Glute Bridges
Mountain Climbers

3x
10 Good Mornings
10 Leg Raises
10 Push Ups
20 Jumping Jacks

Workout:

EMOM for 12min, alt between:
40sec Tall Plank Shoulder Taps
40sec Deadbug with Opposite Leg/Arm Extensions
40sec Glute Bridges

AMRAP in 15min of:
15 Push Ups
15 Leg Raises
30 Mountain Climbers
30 Double-Unders/Jumping Jacks

10am Zoom Mobility

Click here for demo videos!

At Home Workout: Friday, May 22, 2020

Warm Up:

2x
3 Inch Worms to Scorpion
10 Lunges, ea leg
20sec Bear Crawl
10 Shotgun Sit-Ups

2x
20 Penguin Sit-Ups
10 Up Downs
10 Split Squats, 5ea leg

Workout:

4 Rounds of:
1min Plank Twists
30sec Shot Guns
30sec Bear Crawls

AMRAP in 20min of:
20 Split Squats, 10ea leg
20 Up Downs
20 Penguin Sit Ups, ea side

Cool Down:

1min ea:
Quad Stretch, ea side
Pigeon Stretch, ea side
Twisted Cross
Supine Knees to Chest hold

Click here for demo videos!

At Home Workout: Thursday, May 21, 2020

Warm Up:

50′ Spiderman Stretch
50′ Sampson Stretch
50′ Toy Soldiers
50′ Broad Jumps

then,

20sec lateral line jumps
20sec Forward/Backward line jumps
20sec Double-Unders

then,

3x
10 Air Squats
10 V-Ups

Workout:

3 Rounds of:
40sec Side Plank, ea side
40sec Wall Sit

4 Rounds For Time of:
50 Double-Unders or x2 Singles or Jumping Jacks
40 Air Squats
30 V-Ups

Cool Down:

Down Dog Peddle Out feet
Seal Pose
Eagle Arms, 30sec ea arm

Click here with demo videos!

At Home Workout: Wednesday, May 20, 2020

Warm Up:

2x
200m Run
5 Tall Planks to Down Dog Hold
5 Up Downs + 5 Burpees
10 Arm Circles, ea Direction

10 Russian Twists
:30sec Handstand Hold
5 Burpees
:30sec Pike Push-Ups
5 Handstand Push Ups or whatever variation

Workout:

For Time:

1mile Run

Rest 1min

5 Rounds of:
10 HSPU/Box HSPU
20 Burpees
30 Russian Twists

Rest 1min

1mile

Cool Down:

2min Walk
1min Down Dog
1min Eagle Arms, ea direction
1min Puppy Dog Pose

Click here for demo videos!

At Home Workout: Tuesday, May 19, 2020

Warm Up:

3x
5 Inch Worms to Scorpion
10 Glute Bridges
10 Leg Swings, ea direction, ea side
10 Prisoner Good Mornings

then,

10 RDLs, alt legs
10 Straight Leg SitUps
10 Hollow Rocks
10 Superman Raises

Workout:

5 Rounds For Time of:
20 RDLs, alt legs
20 1 1/4″” Glute Bridges
20 Straight Leg Sit-Ups

3 Rounds of:
30sec Hollow Rocks
30sec Superman Hold

Cool Down:

90sec ea:
Thread the Needle
Hamstring Floss
Seated Forward Fold

Click here for demo videos!

At Home Workout: Monday, May 18, 2020

Warm Up:

2x
:30 Tall Plank to Down Dog
:30sec Deadbug Hold
:30sec Lunges
:30 Mountain Climbers

2x
10 Push Ups
10 Curtsey Lunges
10 Jack Knife Sit-Ups

Workout:

EMOM for 8min, alt between:
45sec Mountain Climbers
45sec Plank Hold

AMRAP in 20min of:
10 Push-Ups
20 Curtsey Lunges
30 Jack Knife Sit-Ups

Cool Down:

Scorpion Stretch 30sec ea side
1min Happy Baby
1min Down Dog
1min Forward Fold
1min Child’s Pose

Click here for demo videos!

At Home Workout: Saturday, May 16, 2020

Warm Up:

2x
30sec ea:
Spiderman Stretch
Toy Soldiers
Lateral Leg Swings, ea side

2x
400m Run
5 Inch Worms with Scorpion
5 Babymakers
5 Tempo Squat with 3sec Hold
5 Burpees

Workout:

AMRAP in 25min of:
400m Run
20 Sit-Ups
20 Air Squats
20 Burpees

Cool Down:

10 am Mobility

Click here for demo videos!

At Home Workout: Friday, May 15, 2020

Warm Up:

3x
5 Kang Squats
Down Dog, pedal out feet
30sec Tall Plank with Shoulder Taps
30sec Lunges
Crunches

Workout:

Tabata (4min – 20sec work/10sec Rest)
Mountain Climbers
Glute Bridges (Hold top of bridge during rest)
Tall Plank Lateral Walks, alt directions ea interval
Crunches
HSPU/Pike Push Ups
1min Rest between sets

Cool Down:

90sec ea:
Cross legged Eagle Arms
Archer Pose, ea arm
Puppy Dog Pose

Click here for demo videos!