Family, Fitness, Community

Tuesday April 7th

Warm-up

3 Rounds Not For Time
20 Single Unders
4 Hang To Actives
4 Kip Swings
4 Air Squats
10 Double Unders
4 Dumbbell Clean And Jerk

8 Min To Work On Pull Ups And Toe To Bar

18 min AMRAP
150 Double Under (300 Single Under)
40 Dumbbell Squat
30 Single Arm Dumbbell Clean & Jerk (15 ea)
20 Toe to Bar
10 Chest to Bar Pull Ups

No Equipment

Warm Up
4 Rounds Not For Time
4 Air Squats
8 sit ups
4 Push Up to Down Dog To Up Dog
8 Tuck Jumps (Knees To Chest Jump)

Technique
5×10 Broomstick Split jerk

Workout
12 Rounds for Time:
20 Air Squats
7 V Ups

Monday April 6th

Warm up
3 rounds
12 air squats
9 up dog to down dogs
6 muscle snatches
3 over head squats.

Find a heavy 3-position squat snatch (High Hang, Low Hang, Floor)

For Time: 150 Burpees

NO EQUIPMENT WORKOUT

WARM UP

5 rounds

5 inchworms

5 Samson Lunge

10 Air Squats

Run 200m

5×10 over head squats with a broomstick

FOR TIME: 150 burpees

Saturday April 4th

“Murph Prep
2 mile run

rest 5-10 min

100 Push-up for time
“

Friday April 3rd

“Find a heavy squat clean

then
3×5 Power Clean @ 70-80% of what you hit (does not have to be touch and go, but don’t walk away from the bar)
Rest 2 min between sets”

No Equipment

“Death By:
10m Shuttle Sprint

best done in a driveway or park
all you need is 36 ft and a good attitude”

Thursday April 2nd

“Warm Up:
2 min each side Quad Smash with KB
10 Half Burpees (burpees with no push up)
10 Kettlebell Deadlifts (slow)
10 Russian Kettlebell Swings
10 Samson Lunges
10 Lunges (no weight)
6 Goblet Lunge
10 Scorpion Stretch
5 each side Kettlebell Swing High Pull
5 each side Kettlebell Snatch

WOD:
3 Rounds for Time:
12 Hang Kettlebell Snatch – Left
12 Goblet Lunge
12 hang Kettlebell Snatch – Right
12 Goblet Squat

Cool Down:
1 min each side Couch Stretch
1 min Upward Dog
1 min Child’s Pose”

No Equipment WOD

“Warm Up:
3 Rounds:
5 Burpees
5 Inch Worms
4 Samson/ Crescent Lunge
6 Lunges

WOD
12 min AMRAP
12 Jumping Lunges
12 Tuck Jumps
12 Jumping Squats
12 Lunges
12 Sit Ups
12 Squats”

Wednesday April 1st

“Warm Up:
2 min Jog or Row
10 Inch worms
10 each side Single Leg Deadlifts
10 each side Donkey Kicks
10 each side Samson Lunge
2 Rounds:
5 Tempo Deadlifts (5 sec down, 5 sec up) with Barbell
15 sec Handstand Hold

Work Up in weight slowly to the weight for workout

WOD:
For Time
45 Deadlift 225/155 (Don’t exceed 65% of Deadlift)
45 Handstand Push-up
Split however

Cool Down:
1 min each side Couch Stretch
1 min Foward Fold
1 min each side Shoulder Opener against wall”

no Equipment
“Warm Up:
-Tabata (20 sec work: 10 sec rest)
High Knees in place

– 10 Scorpion Stretch
10 inch worms
10 Tricep Stretch and Lean
10 sec Handstand Hold
2 Rounds:
10 sec Handstand Hold
5 Push Ups
5 Chair Dips

WOD:
Home “”JT””
For Time:
21-15-9
Handstand Push Ups
Chair Dips
Push Ups

Cool Down:
1 min each side Shoulder Opener on wall
1 min each side Figure 4 stretch
1 min each side Couch Stretch”

Tuesday March 31st

“Warm Up:
Jog or Row 800m
10 Windmills
30 sec Dead Hang from Pull Up Bar
10 Hang to Actives
5 Pull Ups
10 Russian Kettlebell Swings
10 American Kettlebell Swings

WOD:
For Time:
1000m row / 800 m run
21 Kettlebell Swings
21 Pull-ups / Ring Rows / Plank position row with DBs
750m row / 600m run
15 KBS
15 Pull-up
500m row/ 400m run
9 KBS
9 Pull-up

Cool Down:
1 min each side Thread the Needle
1 min each side Couch Stretch
1 min Forward Fold”

“Warm-Up:
Run for two min
2 Rounds:
10 each side “”Shoo the Chicken””
20 High Knees
20 Butt Kickers
20 Calf Raises
10 each side Ankle Rotations
10 Samson Lunge
5 Burpees

WOD:
2 Rounds
1 mile Run
50 Burpees

Cool Down:
2 min Seated Forward Fold
1 min each side Couch Stretch
1 min each side Foam Roll Calves”

Monday March 30th

“Warm Up:
5 min AMRAP
10 Air Squats
5 Flows*
5 Prone Y, T, W’s
10 Shoo the Chickens
*Flows = Push Up + Upward Dog + Downward Dog

Strength:
EMOM x 8
4-8 Dips

WOD:
21-15-9
Shoulder to Overhead 95/65
Front Squat

Cool Down:
5 min walk outside getting as much sunlight as possible
1 min each side Couch Stretch
1 min each side Scorpion Stretch”

No equipment WOD

”
Warm Up:
-2 min Jumping Jack

-3 min AMRAP
10 Air Squats
10 Supermans
5 Hollow Rocks

WOD:
7 Rounds
20 sec L Sit
40 sec Superman Hold
60 sec Wall Sit
Rest 60 sec

Cool Down:
5 min walk outside getting as much sunlight as possible
1 min each side Couch Stretch
1 min each side Scorpion Stretch”

Saturday March 28th

“Warm-up:
2 Rounds
5 Wall squats
5 Hang to active
5 Kip Swing
5 Scap Push Ups
into
1 round
3 Pull-up
5 Push-up
7 Air Squat
Jog 200-400 meters between rounds

Murph Prep
3RFT
15 Pull-up
30 Push-up
45 Air Squat
800m run
-rest 3 min between rounds-

Cool down:
1 min each side couch stretch
1 min each side thread the needle
1 min each side shoulder opener on wall”

Friday March 27th

“EMOM x6
4-6 Chest to Bar Pull-up

WOD:
4 Rounds for Time:
10 DB/KB Overhead Lunge – Left arm
5 DB/KB Hang Clean & Jerk – Left arm
10 DB/KB Overhead Lunge – Right arm
5 DB/KB Hang Clean & Jerk – Right arm

Cool Down:
1 min each side Child’s Pose with Lat Stretch
1 min each side Couch Stretch
Foam Roll”

At Home No Equipment

“Strength:
Find a pull up bar!
4 sets of 7 Pull Ups at your hardest variation

or

4 sets of Max Chair Pull Ups

WOD:

6 min AMRAP
4 Windmills Left arm in the air
4 Overhead Lunge Left arm in the air
4 Windmills Right arm in the air
4 Overhead Lunge Right arm in the air
* Hold something (Gallon of Milk, KB, more awkward the better)

Cool Down:
1 min each side Child’s Pose with Lat Stretch
1 min each side Couch Stretch
Foam Roll”