MONDAY, MARCH 30th
HAPPY BIRTHDAY SHANE GIBSON
- MINIMAL EQUIPMENT WOD -
A. GO HARD! EMOM style
EMOM x 10 minutes (both in the same minute)
4 Squat Clean Thrusters Right Arm + 4 Squat Clean Thrusters Left Arm + 4 Burpees
Scale: 2-3 reps per minute/ use walk out and step in burpee as needed/ or air squat + push-up
Challenge: Can you perform 5 SCTh per arm + 5 Burpee every minute for the full 10 minutes?
B. For QUALITY:
2 Rounds:
1 minute Front Plank
25 Sit-ups
25 Russian Twists
25 Flutter Kicks (R + L = 1)
25 Weighted Sit-ups
1 minute Front Plank
- NO EQUIPMENT WOD -
A. GO HARD! EMOM style
EMOM x 10 minutes (both in the same minute)
4 Air Squats + 4 Jumping Air Squats + 4 Push-ups + 4 Burpees
MOBILITY SESSION:
2 Rounds:
Folded Over 1min per leg
Saddle Eagle 1min per arm
Couch Stretch 2min per leg
TUESDAY, MARCH 31st
- MINIMAL EQUIPMENT WOD -
A. STRENGTH + STAMINA
EMOM for 12 minutes (3 Rounds):
Min 1) Max reps of KB Floor Press (right arm only)
Min 2) Max reps of KB Bent Over Row (right arm only)
Min 3) Max reps of KB Floor Press (left arm only)
Min 4) Max reps of KB Bent Over Row (left arm only)
REST 3 minutes, then at 15 minute mark...
Complete the following reps, adding one per minute...
10 Russian Kettlebell Swings
11 Russian KBS
12 Russian KBS
... Continue this until you can no longer add a rep
Scale: start at 7 reps and add one each minute
Challenge: Can you total at least 100 Russian KBS? (which would be past the round of 17 (108 total))
- NO EQUIPMENT WOD -
A. MIDLINE STRENGTH + STAMINA / GRUNT WORK!
EMOM for 12 minutes (3 Rounds):
Min 1) Max Effort Hollow Rocks
Min 2) Max Effort Right Side Plank
Min 3) Max Effort Hollow Hold
Min 4) Max Effort Left Side Plank
REST 3 minutes, then at 15 minute mark...
Complete the following reps, adding one per minute...
4 Shuttle Sprints (25' distance)
5 Shuttle Sprints
6 Shuttle Sprints
MOBILITY SESSION:
Downward Dog 1min
McKenzie 1min
Thread the Needle 2min per arm
WEDNESDAY, APRIL 1st
HAPPY BIRTHDAY ASHLYN BELL
- MINIMAL PLUS NO EQUIPMENT WOD -
A. WHY NOT?
4 Rounds for Time:
50 Walking Lunges
50 Air Squats
400m Run
B.
3 Rounds for Time:
800m Run
30 Burpees
30 Sit-ups
C.
For Time:
5K Run
* every 3 minutes, perform 10 Walking Lunges + 3 Walk Outs
Scale: Cut all reps in half, including runs
Challenge: APRIL FOOL's?
MOBILITY SESSION:
Straddle Stretch 3min
Lying Pelvic Tilts x 20 SLOW with 2 sec PAUSE
Pike Stretch 3min
Lying Pelvic Tilts x 20 SLOW with 2 sec PAUSE
Lying Quad Stretch 2min per leg
Lying Pelvic Tilts x 20 SLOW with 2 sec PAUSE
THURSDAY, APRIL 2nd
HAPPY BIRTHDAY STEVE WHEELER and AMY HOWDEN
- MINIMAL EQUIPMENT WOD -
A. INTERVALS + MIDLINE/CORE WORK
Every 5 minutes x 6 Rounds (30min):
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
Scale: 200-300m Run/Walk, 50m FC
Challenge: Can you perform rounds every 4 minutes and keep pace for all 30 minutes of WOD?
B.
For QUALITY:
100 Bicycle Crunches, rest as needed
- NO EQUIPMENT WOD -
A. INTERVALS + MIDLINE/CORE WORK
Every 5 minutes x 6 Rounds (30min):
10 Vertical Jumps (Jump to 6"touch)
400m Run
1 minute Pike Push-up Hold
MOBILITY SESSION:
2 Rounds:
Archer 1min per arm
Frog 2min
Open Books x 20 per arm
FRIDAY, APRIL 3rd
HAPPY BIRTHDAY SCOTT DENNEY
- MINIMAL PLUS NO EQUIPMENT WOD -
A. LONG CHIPPER WOD DAY!
5 Rounds For Time:
80 Double-Unders (240 single unders)
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Scale: Cut all reps in half (40/20/10/5)
Challenge: Can you complete workout in under 30 minutes?
MOBILITY SESSION:
Ankle Stretch with KB/DB 1min per leg
Scorpion 1min per side
Lying Leg across body 1min per side
SATURDAY, APRIL 4th
HAPPY BIRTHDAY MARK SCHERMERHORN
- MINIMAL EQUIPMENT WOD -
A. FUN KB DAY + RECOVERY RUN
150 American KB Swings 53/35
*5 burpees EMOM until finished
*Start with burpees
Rest 5 minutes, then run 1-2 miles at 50-60% pace
Scale: complete 100 total reps, or scale to 3 burpees every minute
Challenge: Can you complete workout in under 15 minutes with subbing out HSPU instead of Burpees?
- NO EQUIPMENT WOD -
A. FUN EMOM DAY + RECOVERY RUN
150 Air Squats
*5 burpees EMOM until finished
*Start with burpees
Scale: complete 100 total reps, or scale to 3 burpees every minute
Rest 5 minutes, then run 1-2 miles at 50-60% pace
MOBILITY SESSION:
2 Rounds:
Puppy Dog 2min
Pigeon Pose 2min per side