WODs

Strength

Monday, February 8th, 2021

General Warm-Up

3 Rounds 10 second of transition time
Side Plank - Hip Dips (L)- 30 seconds
Side Plank - Hip Dips (R)- 30 seconds
Forearm Plank- 30 seconds
Mod Hollow Hold - 30 seconds
4 Inch Worms with Push Ups

Strength

4 Rounds
Max Unbroken Push Ups
When fail Max Wall Sit
When fail back to push ups

WOD

Workout Format
For time:
20-18-16-14-12-10-8-6-4-2 reps for time of:
Air Squats
Mountain Climbers
Lunges
Sit Ups
General

Friday, February 5th, 2021

WOD

Workout Format
Chipper
Cash in 50 lunges
60 Squats
30 push ups
100 DU
40 squats
20 push ups
100 DU
20 Squats
10 Push ups
100 DU
Cash out 50 sit ups
Strength

Thursday, February 4th, 2021

Strength

Goblet Squat
tempo 4.4.1.1
10 reps 4 Rounds

WOD

Workout Format
AMRAP 10 mins
7 Burpees
7 DU
7 Burpee broad jump
7 Single arm thrusters
Strength

Wednesday, February 3rd, 2021

Strength

Pump Sesh
30 on 30 off
3 Rounds
Hammer Curls
Tricep Ext
Strict Press - OH Press
Bicep Curls
Bent over Tricep extensions
Push Press _OH Press
1 minute rest

WOD

Workout Format
EMOM 14
Odd - Skipping easy
Even - 10-15 KBS
Strength

Tuesday, February 2nd, 2021

Strength

3 Rounds
1 Leg KB Deadlift 8 ES
s/s
Bulgarian Split Squats 6-10 ES

WOD

Workout Format
For Max Reps
2 min of lunges
rest :30secs
2 min Mountain Climbers
rest :30secs
2 min Sit Ups
rest :30secs
2 min Plank (hold as long as possible- accumulate time)
rest :30 secs
2 min of Modified Hollow Hold (accumulated time)
Strength

Monday, February 1st, 2021

General Warm-Up

3 Rounds
Scapula Push Ups x 10
Inch Worms x 5
Side Plank (l) x 30 sec (r) x 30 sec
Good Mornings x 20

Strength

4 Rounds
Floor Press Tempo 3 top, 3 down, 1 bottom, 1 up
10-12 reps
SS
Bent Over Row 6-10 reps (ES) slow and steady on these. No jerking

WOD

Workout Format
1 Set of max unbroken push-ups (If you can’t do a push-up on the floor, you can do modified push-ups with your hands elevated on a couch or table.)
rest 2 minutes
10min EMOM do 50% of max unbroken push-ups (If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)
Strength

Friday, January 29th, 2021

General Warm-Up

Prep:
Single leg RDL x 10/side Romanian Deadlift
Goblet squats with hold x 10
Wall angels x 10
Bottoms up kb press x 5/side
KB windmill x 5/side

Strength

EMOM 10
Odd- goblet squats 10-14 reps
Even - Bent over row x 5 / side

WOD

Workout Format
For time:
21 burpees
21 Front Squat (with Double DB or Front Rack KB hold)
21 burpees
Go HARD on this WOD
Strength

Thursday, January 28th, 2021

General Warm-Up

2 ROUNDS
45 sec Side Plank w dips (L)
15 sec rest
45 sec Side Plank w dips (R)
15 sec rest
45 sec Forearm Plank
15 sec rest
45 sec Dead Bug
15 sec rest
THEN
3 ROUNDS
Good Mornings x 10
KB Sumo DL x 10
1 Leg Deadlifts x 5 ES

Strength

Deadlifts on tempo 4.1.4.1
*This is a suitcase hold DL. You are still keeping hinge position. 4 down, 1 at the bottom, 4 up, 1 at the top
*Push obliques out and hold constant tension on the way down and on the way up
*Use your glutes and hamstrings to come back up
*You should never feel this in your back
5 x 5
60 sec rest
Then
AMRAP in 2 minutes * Do this with the KB or DB that was used during the warm up,. Try to keep a hinge pattern while keeping the weight in between your fee

WOD

Workout Format
AMRAP 15
9 Push up
9 KBS
9 Burpees
9 Inch Worms (no Push Ups)
20 Double Unders or Penguins
Strength

Wednesday, January 27th, 2021

General Warm-Up

3 Rounds
45 sec Wall Sit
15 sec rest
45 sec Side Plank w hip dips (L)
15 sec rest
45 sec Side Plank w hip dips (R)
15 sec rest
45 sec Forearm Plank

Strength

5 Sets
10 Object Presses
90 second rest
Then
AMRAP in two minute

WOD

Workout Format
10-9-8-7-6-5-4-3-2-1
Air Squats
OH Press
Sit Ups
Chair Dips
Strength

Tuesday, January 26th, 2021

General Warm-Up

7 minutes of
4 Lunges
4 Burpees
4 Hollow Rocks
4 Squat Jacks

Strength

5 Right/Left Rear Foot Elevated Split Squats (bulgarian split squat) - you will need a chair or couch for this
*Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and read foot on chair, chest up. Do five sets of five on each leg.

WOD

Workout Format
For Time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Lunges (ES)
Sit Ups
Strength

Monday, January 25th, 2021

General Warm-Up

2 Rounds
30 sec Wall sit
15/15 Doorway Stretch (L/R)
30 sec Reverse Plank
30 sec Wall Sit
10 Jumping Air Squats
10 Scapula Push Ups
10 Camp Fire Stretch

Strength

8 sets of:
20 sec Hollow Hold
10 sec Rest
20 Side Plank Hip Dips (L)
10 sec Rest
20 Side Plank Hip Dips (R)
10 sec Rest

WOD

Workout Format
4 Min AMRAP
8 KBS
8 Tuck Jumps or Squat Jumps (air squats)
REST 2:00
3 Min AMRAP
8 Single Arm DB/KB Clean (4 ES)
8 DB Thrusters
REST 2:00
2 Min AMRAP
Max reps double unders or penguins
Strength

Friday, January 22nd, 2021

General Warm-Up

10 Jumping Jacks
10 Sit Ups
10 Squats
10 Russian Twists
3 Rounds

Strength

3 Rounds of the following
30 seconds each exercise with 10 seconds rest
Elbow Plank
Straight Arm Plank
Right Side Plank
Left Side Plank
Modified Hollow Hold (Dead Bug Hold)
Elbow Plank
Straight Arm Plank

WOD

Workout Format
10 Rounds for Time
10 Air Squats
10 Up Downs (plank position- elbow to hands to elbow)
10 V Crunches
Strength

Thursday, January 21, 2021

General Warm-Up

Scapula Push Ups x 10
Inch Worms (no push ups) x 10
Pike PushUps x 5
3 Rounds
Then
Downward Down to Upward facing dog x 5 (spend a few seconds in each pose)
Pendulum Lunge x 5 ES
x 3 Rounds

Strength

DB Press and Holds
If you do not have any equipment, use any object that you can hold overhead with two hands. (This can be a chair, bag of potatoes, jug of water, backpack full of books, your dog)
5 Sets
10 Object Strict Presses Plus 20 Second Hold Over Head
Focus on reaching for the sky and keeping your elbows straight

WOD

Workout Format
For Max Reps
2 minutes of Lunges
Rest 30 seconds
2 minutes of Push Ups
Rest 30 seconds
2 minutes of Sit Ups
Rest 30 seconds
2 minutes of Up Downs (hands to elbows)
30 seconds of rest
2 minutes of OH Presses
Strength

Wednesday, January 20th, 2021

General Warm-Up

15 Jumping Jacks
5 Lizard Lunges (ES)
5 Big Arm Circles forward and backwards

Strength

1 Set of Max Unbroken Perfect Push Ups
Modifications
In all modifications, keep a plank position for the entire movement
1. If you can't do push ups on the floor from your toes, you can do your push ups from a couch or table.
2. If knee Push Ups, Push Up from Knees and then go to plank to go back to the ground
3. Knee Push Ups
Track your reps!
Rest 2 minutes
EMOM x 10
Every minute on the minute, do 50% of max unbroken push ups
(if you did 20 unbroken push ups, you would do 10)

WOD

Workout Format
For Time
100 Air Squats
75 Sit Ups
50 Chair Dips
25 Plank Outs
Strength

Tuesday, January 19th, 2021

General Warm-Up

Chest Primers
Pallof Hold
Dead Bugs

Strength

A1) DB FLies
A2) DB Rear Delt Flies
1 minute rest
x 5 Rounds

WOD

Workout Format
AMRAP 22 minutes
Farmer Hold (Heavy) 1 minute
Push Up Deficits x 12
V-Ups x 12
Strength

Monday, January 18th, 2021

General Warm-Up

Scapula Push Ups
Inch Worms
Lunge Complex
Side Planks

Strength

Pull Ups - Strict
EMOM x 12

WOD

Workout Format
21-18-15-12-9-6-3
Wall Balls
Lunges (ES)
Strength

Friday, January 15th, 2021

Strength

New Skill
OH Squat Practice

WOD

Workout Format
Bear Complex - progressive
End with something fun!
Strength

Thursday, January 14th, 2021

Strength

Farmer Hold 1 min
Dimmel DL x 12
Sumo DL x 8 (135/95)
X 4

WOD

Workout Format
5 Rounds
7 Burpees
5 Burpee Box Jumps
7 Box Jumps
Strength

Wednesday, January 13th, 2021

Strength

Strict Press
5X3
Push Press
3x3

WOD

Workout Format
2:00 Work
1:00 Rest
18 Wall Balls
Max Push Ups
X 6 Rounds
Strength

Tuesday, January 12th, 2021

Strength

DB Row (heavy)
4 x 6 (es)

WOD

Workout Format
4 Rounds
50 DU
5 Cleans
15 Burpees
50 DU
Rest 3 minutes
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