Warm-up
Tabata Time (23 mins):
Perform 6 reps in tabata format* of the following 6 exercises
(3 mins per exercise, then 1 min rest between each exercise)
Rower
DB Curls / Diamond push-ups
Ab Rollers
Burpees
Supermans / Hollows
Thrusters / pullups
*20 sec maximal exertion / 10 sec absolute rest = 1 rep
Monday, April 30, 2018
Thursday, April 26, 2018
4/27/18
Warm-up
5 x wall climbers
WOD:
Perform sets of pull-ups of reps 2,4,6,8,10,8,6,4,2,
and complete 5 burpees between each set of pull-ups.
Total of 40 burpees
Rest 5 minutes, then:
Complete 10 min AMRAP of:
DB snatches, 5 x reps each arm
Goblet squats, 10 x reps
Knees-to-elbows, push-up position, 10 x reps
5 x wall climbers
WOD:
Perform sets of pull-ups of reps 2,4,6,8,10,8,6,4,2,
and complete 5 burpees between each set of pull-ups.
Total of 40 burpees
Rest 5 minutes, then:
Complete 10 min AMRAP of:
DB snatches, 5 x reps each arm
Goblet squats, 10 x reps
Knees-to-elbows, push-up position, 10 x reps
Monday, April 23, 2018
4/24/18
Warm-up
WOD:
Part 1 (approx. 12 mins):
3 rounds of:
-Row 300 m
-Perform 5 x DB man-makers in 2:40
Rest 5 minutes
Part 2
AMRAP in 12 minutes of
10 x burpees
8 x pull-ups (any variety, to include weighted or lat pull-downs)
20 x K2E, push-up position
8 x DB Hulks
WOD:
Part 1 (approx. 12 mins):
3 rounds of:
-Row 300 m
-Perform 5 x DB man-makers in 2:40
Rest 5 minutes
Part 2
AMRAP in 12 minutes of
10 x burpees
8 x pull-ups (any variety, to include weighted or lat pull-downs)
20 x K2E, push-up position
8 x DB Hulks
Thursday, April 19, 2018
4/20/18
Warm-up routine
Appetizer (try to complete in under 2 mins): start by 5:20am
2 rounds of:
5 x pullups
10 x pushups
15 x air squats
WOD: start by 5:25am
Depending on how many people, everybody can either do part 1 and part 2 sequentially or divide up and then alternate.
Part 1 (12 mins): Complete 2 rounds of:
With running clock, complete 25 burpees in 3 mins; another person complete AMRAP in 3 mins of 10 x DB squats and 10 x DB curls. Then, after 3 mins., switch. Each person will do twice.
Rest 1 minute
Part 2 (12 mins): Complete 2 rounds of:
With running clock, complete 500 m row in 3 mins; another person complete AMRAP in 3 mins of 10 x OH DB lunges and 10 x diamond pushups. Then, after 3 mins., switch.
Appetizer (try to complete in under 2 mins): start by 5:20am
2 rounds of:
5 x pullups
10 x pushups
15 x air squats
WOD: start by 5:25am
Depending on how many people, everybody can either do part 1 and part 2 sequentially or divide up and then alternate.
Part 1 (12 mins): Complete 2 rounds of:
With running clock, complete 25 burpees in 3 mins; another person complete AMRAP in 3 mins of 10 x DB squats and 10 x DB curls. Then, after 3 mins., switch. Each person will do twice.
Rest 1 minute
Part 2 (12 mins): Complete 2 rounds of:
With running clock, complete 500 m row in 3 mins; another person complete AMRAP in 3 mins of 10 x OH DB lunges and 10 x diamond pushups. Then, after 3 mins., switch.
Monday, April 16, 2018
4/17/18
Warm-up
5 x reps HS pushups or 30 s HS pushup hold
WOD:
5 rounds of:
In 4 minutes, complete:
15 x burpees
10 x L-pullups (any form of pull-up after failure, to include lat pull-downs)
10 x DB thrusters (heavy)
5 x reps HS pushups or 30 s HS pushup hold
WOD:
5 rounds of:
In 4 minutes, complete:
15 x burpees
10 x L-pullups (any form of pull-up after failure, to include lat pull-downs)
10 x DB thrusters (heavy)
Thursday, April 12, 2018
4/13/18
Warm-up
2 mins. Farmer walk, DB OH
WOD:
4 rounds of 1 minute of the following exercises:
Burpees
Toes-to-bar/Knees-to-elbow
Goblet squats/Front squats/Back squats
Pull-ups
Ab plank hold
2 mins. Farmer walk, DB OH
WOD:
4 rounds of 1 minute of the following exercises:
Burpees
Toes-to-bar/Knees-to-elbow
Goblet squats/Front squats/Back squats
Pull-ups
Ab plank hold
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