WEEK of WOD's 4.27.20 - 5.2.20

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