WEEK of WOD’s 3.30.20 - 4.4.20

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