MONDAY, APRIL 20th
HAPPY BIRTHDAY COURTNEY ALEXANDER!
A.
Strength
3 Rounds not for time:
Isometric Towel Deadlift x 10s max effort
Rest 30 seconds
Dimel Deadlifts x 10-12 reps @31X1
Rest 60 seconds
No Equip version: broomstick Dimel DL
B.
For Time:
"Rona Fifty"
50 Up Downs
50 Hollow Rocks
50 DB/KB Swings
50 DB/KB Russian Twists (left + right = 1 rep)
50 Lateral Lunges
50 DB/KB Push-Press (25 each side)
50 Supermans
50 Skater Hops
Scale to: 25-35 reps
No Equip version: Good mornings in place of DB Swings/ 25 Push-ups in place of 50 DB Push Press
C.
Mobility/Cool down
Pigeon Pose x 1 minute each side
Open the Book x 10 reps each side low back version
TUESDAY, APRIL 21st
HAPPY BIRTHDAY CARRIE CHAMBERS and MICHELLE GILMORE
A.
For Time:
" Quarantine Manion"
7 Rounds for time:
400m Run
29 Goblet Squats
Scale: 5 Rounds, 15 Air squats, 300m Run
No Equip version: Air squats
*Time cap 25 minutes
B.
Mobility/ Midline
Accumulate:
100 Sit-ups w/ Db/Kb
2 Minutes Couch Stretch each side
2 Minutes Iron Man Hold
No Equip version: 100 sit-ups without wt
WEDNESDAY, APRIL 22nd
A.
Strength
3 Rounds not for time:
Standing Ys, Ts, Pull downs x 10 each
Rest 30s
Single Arm Dumbbell L-seated Press x 5-8 @31X1
Rest 30ss
Pull variation x 5-8 reps @31X1
Rest 60 seconds
*table row, door handle, pull-up
No Equip version: find odd object for presses
B.
Every 2 Minutes x 14 Minutes
8 SA Devils Press (4 each side)
32 Double-Unders (32 Single unders)
Max Gun Walk in remaining time
*Can you go unbroken?
#sunsoutgunsout
Scale: 6 SA Devils press + 16 Double unders
No Equip version: 10 Burpees/ 32 Line Jumps/ Max Plank hold in remaining time
THURSDAY, APRIL 23rd
Active Recovery Day
A.
Pick a sport/outdoor activity and spend 30 minutes playing
Bike, basketball, soccer, play catch, walk etc
B.
Mobility/Midline
2-3 Rounds for Quality
Side Plank with reach through x 30s each side
T-Spine Rotations x 10 each side
Pillar Plank on forearms w/ alt reach x :60s
FRIDAY, APRIL 24th
HAPPY BIRTHDAY SABRINA BOLLENBERG
A.
Strength
3 Rounds not for time
Split Squat x 5 reps @3131
Rest 30 seconds
Push-up variation x 5 @3131
Rest 60 seconds
B.
EMOM x 12 Minutes
Minute 1: Clapping Push-ups max reps in 20s
Minute 2: Jumping Squats max reps in 20s
Minute 3: Reverse Plank max hold
*Score reps, work HARD in those 20s and rest for 40s
*Scale to clap push-ups from knees, bridge reverse plank
C.
Mobility/Cool down
Thread the needle x 1 minute each side
Superman rocks x 1 minute
SATURDAY, APRIL 25th
HAPPY BIRTHDAY JEN MATTICE and BILL MILLIGAN
A.
Running Prep/Warm-up
Spend 3-5 mins mobilizing tight or problem areas
2 Rounds
Walking Hug a knee x 10 yards
Zombie Kicks x 10 yards
High Skips for Distance x 10 yards
Contralateral Deadbug Hold x :30s
B.
2-3 Rounds:
800m run @ moderate pace
200m jog/recovery pace
400m run @ faster pace
200m jog/recovery pace
200m run @ fastest pace
Rest walk x 1 Minute
2 Rounds = 3,600 m
3 Rounds = 5.400 m
No Track Option
2 Rounds:
5 min @ moderate pace
2 min @ recovery pace
2 min @ faster pace
2 min @ recovery pace
1 min @ fastest pace
1 min Rest walk
*Bike/Row if you have it