MONDAY, APRIL 27th
HAPPY BIRTHDAY BETH SPIEKERMEIER, MARK BARRETT, and DON WERBECK, JOE CARMACK, and STACY BUZAKO
A.
EMOM for 15 minutes (5 Rounds):
Min 1: 5 DB Snatch R Arm + 10 OH Walking Lunges R Arm + :20 Active Goblet Squat Hold
Min 1: 5 DB Snatch L Arm + 10 OH Walking Lunges L Arm + :20 Active Goblet Squat Hold
Min 3: Max Shuttle Runs (25')
Scale: 3 Sn + 6 Lunge (Front Rack or Farmers Carry style) No Load Goblet Squat
No Equip:
Challenge: Can you go out at 70-80% on shuttle runs and maintain same amount of reps each round?
B.
Quality Midline for 6 minutes:
1min Plank
1min Sit-ups
20sec Right Side plank
20sec Left Side plank
40sec Hollow Body Hold/ Dead Bug Hold
20sec Right Side plank drops
20sec Left Side plank drops
1min Sit-ups
1min Plank
C. For Quality:
1 Mile Jog + Accumulate 5 minutes of calf/hamstring stretches
TUESDAY, APRIL 28th
HAPPY BIRTHDAY CHRIS JONES and JASON ANDERSON
A.
For Time:
21 Burpees
1 Round of “DB/KB DT” each arm
18 Burpees
1 Round of “DB/KB DT” each arm
15 Burpees
1 Round of “DB/KB DT” each arm
12 Burpees
1 Round of “DB/KB DT” each arm
Scale: 9+6+3 "DT" reps/ 12-9-6 Burpees
No Equip: 12 Broomstick Good Mornings + 9 Vertical Jumps + 6 Push-ups
Challenge: Can you hold onto DB or KB entire series before switching arms? #gripstrength
* 1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
B.
3 Quality Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Thread the Needle 1min per side btw sets
WEDNESDAY, APRIL 29th
A.
For TIme:
40 Double Unders + 20 Squat Clean Thrusters (10R/ 10 L)
30 Double Unders + 16 Squat Clean Thrusters (8R/ 8L)
20 Double Unders + 12 Squat Clean Thrusters (6R/ 6L)
10 Double Unders + 8 Squat Clean Thrusters (4R/ 4L)
SU= 120/ 90/60/30 reps
Scale: 1/2 DU
No Equip: Invisible rope/Line jumps + Reverse Burpees (+ Handstand Hold)
Challenge: Can you complete in sub 6 minutes?
B. For Max Effort (and FUN!)
Hill Sprint Relays
10-20 Rounds for 10-30 sec sprint efforts
* find a Hill that takes you 10-30 seconds to sprint, perform relay style with 2-4 people for 10-20 rounds with only one athlete working at a time. If you perform solo, rest 2-3x the amount of time it takes you to sprint
C.
Tabata for Quality (8R of 20s on/ 20s off)
Knee to Elbow Plank Hold
Russian Twists
Knee to Elbow Plank Hold
Bicycle Kicks
Runners Stretch 1min per side BEFORE and AFTER Tabata's
THURSDAY, APRIL 30th
HAPPY BIRTHDAY KELLY HAMILTON and CHRIS HENDERSON
B.
EMOM for 24 minutes:
Min 1: 30sec DB/KB Sumo Deadlift High Pull (Right) + 30sec DB/KB Suitcase Hold
Min 2: 30sec DB/KB Sumo Deadlift High Pull (Left) + 30sec DB/KB Suitcase Hold (left)
Min 4: 30sec Front Rack Hold (Right) + 30sec Front Rack Hold (Left)
Min 3: 30sec Up Downs + 30sec REST
Scale: 15-20sec each side with rest time built into middle
No Equip: Use odd object OR Sub Stair Step/Jump + Single Arm Plank x 30sec for Min 1 and 2, then Sub in Front Plank 1min for Front Rack Hold
Challenge: Can you do ALL THE HOLDS without setting down your weight?
FRIDAY, MAY 1st
A.
3 Rounds for Quality:
10 Glute Bridges Right Leg (with 2 sec pause)
10 Glute Bridges Left Leg (with 2 sec pause)
1 min Wall Squat
Rest 1 min btw rounds
B.
AMRAP 21 minutes:
18 Walking Lunges
15 Air Squats
12 Bent Over Single Arm DB/KB Rows (6 R/ 6 L)
9 Box Jumps (Stair Jumps/steps)
6 Handstand Push-ups (Pike Push-ups)
30ft Handstand Walk (or Bear Crawl)
Scale: use suggestions in ( )
No Equip: Use Odd Object like milk jug, water bottle for Rows
Challenge: Can you do ALL THE HOLDS without setting down your weight?
No Equip: Use Odd Object like milk jug, water bottle for Rows
Challenge: Can you do ALL THE HOLDS without setting down your weight?
SATURDAY, MAY 2nd
HAPPY BIRTHDAY RACHEL BERNUI and CHRISTA RISOLVATO
A.
3 Rounds for Time:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
Scale: 15 Pull-ups or Table Rows + 25-30 Sit-ups
No Equip: (use Table/Door OR complete 25 DB Bent Over rows per arm)
Challenge: Can you do ALL THE HOLDS without setting down your weight?
B.
2-3 Rounds for Quality:
Downward Dog 1min
Alternating Birddogs x 10 (5 per side)
Pigeon 1min per side
McKenzie x 10