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MONDAY (March 30, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) ***For workout and warmup details, videos, tips, etc, please private message us to join our 709 CREW!! EQUIPMENT VERSION: WOD (AMRAP 15) 20 Single Arm Dumbbell Snatches 40 Double-Unders 20 Burpees 40 Double-Unders NO EQUIPMENT VERSION: WOD (AMRAP 15) 20 "Odd-Object" Ground-to-Overhead 20 Lateral Hops over "Odd-Object" 20 Burpees 20 Lateral Hops over "Odd-Object" SATURDAY (March 28, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) ***For workout and warmup details, videos, tips, etc, please private message us to join our 709 CREW!! EQUIPMENT VERSION: WOD (for time(s)) Every 5 minutes perform (x6 rounds) 10 Alternating Single DB Power CJ 400m Run 100m Single DB Farmer Carry NO EQUIPMENT VERSION: WOD (for time(s)) Every 3 minutes perform (x7 rounds) 15 Pushups 15 Reverse Lunges 15 Tuck Jumps *wear a backpack to up the challenge! FRIDAY (March 27, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Warm-up (3 rounds of...) 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 15 Air Squats EQUIPMENT VERSION: WOD (for time) Spades - Goblet Squats Clubs - Single Arm Snatch Hearts - Sit-Ups Diamonds - Burpees NO EQUIPMENT VERSION: WOD (for time) Spades - Odd-Object Zercher Squats Clubs - Odd-Object to Shoulder Hearts - Sit-Ups Diamonds - Burpees https://youtu.be/WUTzoxCdF20 THURSDAY (March 26, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Warm-up (3 rounds of...) 5 Inch worms 30 second hollow body hold 10 scap retractions 30 second arch hold 5 air squats (3 sec hold bottom) EQUIPMENT VERSION: WOD (AMRAP 20) 5 Strict pull ups 10 push ups 15 air squats 30 double unders NO EQUIPMENT VERSION: WOD (AMRAP 20) 15 Odd object rows 15 push ups 15 air squat hops https://youtu.be/5bTX5qKWtEA WEDNESDAY (March 25, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Warm-up (3 rounds of...) 15 Knuckle Drags 15 Glute Bridges 15 Air Squats EQUIPMENT VERSION: WOD (for time(s)) With a running clock... A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm Dumbbell Thrusters *On all dumbbell movements, alternate hands every 5 repetitions. NO EQUIPMENT VERSION: WOD (for time(s)) With a running clock... A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters https://youtu.be/5sInLjAAPh4 TUESDAY (March 24, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Warm-up (EMOM 12) Minute 1: :30 Jump Rope Minute 2: 10 Cossack Squats (Alternating) Minute 3: 20 Step Back Lunges Minute 4: :30 Active Divebombers EQUIPMENT VERSION: WOD (for time) 5 Rounds of... 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees NO EQUIPMENT VERSION: WOD (for time) 5 Rounds of: 60 "Dot Hops" 40 Sit-Ups 20 Pushups 10 Reverse Burpees https://youtu.be/mvTkmqg3oWQ MONDAY (March 23, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Warm-up 2 Inchworms 2 reverse lunge Samson stretch 2 Broad Jumps 4 Inchworms 4 reverse lunge Samson stretch 4 Broad Jumps 6 Inchworms 6 reverse lunge Samson stretch 6 Broad Jumps EQUIPMENT VERSION: WOD (AMRAP 15) 3 Strict Pull-Ups 3 Single Arm Dumbbell Squat Cleans 3 Dumbbell Facing Burpees 6 Strict Pull-Ups 6 Single Arm Dumbbell Squat Cleans 6 Dumbbell Facing Burpees *Continue adding 3 reps to each movements *Athlete's choice on when to alternate hands on the single arm cleans. NO EQUIPMENT VERSION: WOD (AMRAP 15) 2 Odd-Object to Shoulder 2 Odd-Object Goblet Squats 2 Odd-Object Facing Burpees 4 Odd-Object to Shoulder 4 Odd-Object Goblet Squats 4 Odd- Object Facing Burpees *Continue to add 2 reps to each movement https://youtu.be/XFG7MQU1uS0 SUNDAY (March 22, 2020)
HOME WORKOUT*** (Post RESULTS below!) MOBILITY SUNDAY UPPER BODY MOBILITY Eagle Arms 1 Minute per side Child's Pose on chair 2 Minute Hold Table Top Stretch (abdomen facing up) 2 Minute Hold LOWER BODY MOBILITY Spiderman Hold: 3 Minutes per side Pigeon Pose 2 Minutes per side Pike Stretch 1 Minute Straddle pose 1 Minute Squat Hold 3 Minutes OPTIONAL WORKOUT - PRE (OR POST) MOBILITY Warm-up (3 rounds of) 5 Inchworms 30 Second Hollow Hold 5 Shoulder Taps 30 Second Arch Hold Workout (Tabata**) Single Arm Plank* Glute Bridges Single Arm Plank Flutter Kicks *Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next) **A tabata is :20 Seconds of work :10 of rest - We will work through all 8 tabata rounds of a movement before moving on to the next movements - You'll spend 4 Minutes at each station - Total workout time is 16 Minutes https://youtu.be/AHIqOnKQCaU SATURDAY (March 21, 2020)
WOD (for time) 3 Rounds: 20 Burpees 15 toes to bar Into... 15 Thrusters (95/65) 15 Thrustrers (115/85) 15 Thrusters (135/95) Into 3 Rounds: 20 burpees 15 toes to bar HOME WORKOUT*** (Post RESULTS below!) Warm-Up 3 rounds of... 20 jumping jacks 20 glute Bridges 20 reverse lunges WOD (AMRAP 15) 10-20-30-40-50, etc jumping lunge to squat* bear crawl shoulder taps Object toe taps *lunge Right leg, lunge Left leg, then air squat = one rep Core cash-out 3 Rounds of... 30 second side plank left 30 second side plank right 10 alt single leg V-ups https://youtu.be/ZlyppaOVyhQ FRIDAY (March 20, 2020)
WOD (for time) 3 Rounds of... 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24/20) 30 Push Press (75/55) 30/20 Cal Row/Bike 1:00 Minute REST HOME WORKOUT*** (Post RESULTS below!) Warm-Up 3 Sets of... 5 light Strict Press (Each Side) 10 Lateral Stair Steps (Each Side) 15 Sit-ups 20 Air Squats WOD (AMRAP 17) 3 Rounds of... Minute 1 - Odd-Object Thrusters Minute 2 - Odd-Object Cleans Minute 3 - Hops over Odd-Object Minute 4 - Odd-Object Reverse Lunges Minute 5 - Burpees Minute 6 - REST https://youtu.be/qsHkVCkeab0 |
