by amy | Nov 30, 2020 | Uncategorized
WORKOUT
Warm-up:
:30 seated tricep stretch L
:30 seated tricep stretch R
:30 downward dog
5 slow negative HR push-ups into 5 fast push ups
20 alternating weighted cossacks
x 2 rounds
then:
A. 4 sets:
Bench press @30×1 x 3 reps into 3 fast reps
Rest 20 sec
10 Bottom Half DB bicep curls
10 Top half DB Bicep curls
10 FUll DB curls
*go lighter than you think
Rest 1 min
+
3 rounds:
400m Run
30 weighted walking lunges (use Barbell or DB’s)
20 Barbell STOH @115/85# or 95/65#
15 TTB
Rest 2 mins b/t rounds
BOOTCAMP
5 rounds:
8 burpees over DB
10 DB Hang Squat cleans
12 DB Push press
Rest 1 min b/t rounds
+
For time:
24-18-12
DB Deadlifts
DB Curtsy Lunges
DB Renegade Row + push up
+
Core finisher if time !
by amy | Nov 29, 2020 | Uncategorized
WORKOUT
Warm-up
10 x Slam Ball Death March
10 x Slam Ball Squats
10 x Slam Ball Glute Bridges
10 x Slam Ball Single leg V-Ups
x 2 rounds
then:
A. Back Squat @40×1 x 6-5-4-3 all tough sets
* go up in weight per set
Rest 15 sec
30 sec weighted wall sit
Rest as needed b.t sets x 4 sets
+
2 mins on /1 Min off x 6 sets:
15/10 Cal Rowing
5 Hang Squat cleans @135/95# or 95/65
MAX ball slams in remainder time
+
Finisher if time:
Prone I.Y.T x 5/direction slow and controlled
20 plank up downs + 10-20 push ups
20 tuck ups
x 3 rounds
BOOTCAMP
Every 4 mins x 5 sets:
200m Run
20 jumping lunges
20 shoulder taps
10 push ups
+
3 rounds:
45 sec Wall sit
15 sec rest
45 sec air squats
15 sec rest
45 sec plank up down to toe reaches
15 sec rest
45 sec burpees
by amy | Nov 28, 2020 | Uncategorized
WORKOUT
A. 1 Squat snatch or Power snatch every 40 sec x 15 reps
B. 10 mins steady flow:
Supinated grip DB Bent over row ISO At top x 8/arm alt.
Rest 15 sec
8/leg Weighted cossack lunge alt.
Rest 15 sec
5/arm TGU to sit up
Rest 15 sec
+
WOD TBD
BOOTCAMP
11 min AMRAP:
11 DB Power cleans
11 Squat jumps
11 DB Push press
1x run around island
Rest 4 mins
11 min AMRAP:
11 DB thrusters
11 No push up burpees over DB
22 weighted sit ups
+
Finisher:
12-15 DB Bicep curls
12-15 DB Skull crushers
12 DB Plank pull throughs
SWEAT
4 rounds:
60 sec Row/bike/ski
30 sec rest
60 sec Alt. Reverse lunge to air squat
30 sec rest
60 sec KBS
30 sec rest
60 sec Burpee box jump overs
30 sec rest
60 sec ball slams
30 sec rest
60 sec Ab mat sit ups
30 sec rest
MUSCLE
A. 10-8-6-4-2
Barbell bench press – all tough sets
Rest 20 sec
Strict pull up (weighted if possible )
Rest 20 sec
Lying DB Fly’s
Rest 20 sec
DB preacher curls (single arm at a time)
Rest as needed b.t sets
*increase weight as reps go down make all sets tough
+
3 sets:
Tall kneeling hammer curls @30×0 x 8-10 tough reps
Rest 30 sec
Single arm DB Tall kneeling push press with 3 sec lower down x 6-8/arm
Rest 30 sec
Tricep Dips x 15-20 (till almost failure)
Rest 30 sec
+
Finisher if time:
10 DB High pull
10 DB Lateral raises
10-20 DB Push ups tough
30 sec weighted plank
x 3 sets
by amy | Nov 27, 2020 | Uncategorized
WORKOUT
Warm Up
5 Scap Pull Ups
10 Kip Swings (emphasize feet together, tight kip)
5 Kip Swings w/ quarter pull up
5 Toes to Bar
x 2 rounds
Then:
300m run/row or 20 Cal Bike
30 Chest to Bar Pull-ups (regular pull-ups or KBS in your space are subs)
300m run/row or 20 Cal Bike
30 Overhead Squats 115|75 (Front squat sub)
300m run/row or 20 Cal Bike
30 Toes to Bar (knees to waist or 45 tuck ups are subs)
300m run/row or 20 Cal Bike
30 Front Rack Lunges
300m run/row or 20 Cal Bike
30 Clapping Push-ups (Hand release push up sub)
Core finisher:
Coaches Choice!
BOOTCAMP
Partner WOD
For time:
400m Run together
100 Alt.DB power snatch
10O OH DB Walking lunge (SA)
400m Run
50 burpee together
+
Finisher :
Coach’s choice =)
by amy | Nov 26, 2020 | Uncategorized
WORKOUT
Warm-up:
Dynamic Warm Up (Everything in Place)
:30 Work | :10 Rest
Butt Kickers
Knees to Chest
High Knees
Spiderman Push-ups
Lunge with Thoracic twist
Figure four on box L
Figure four on box R
Samson stretch
x 2 rounds
Then:
Black Friday WOD – Partner (working in your own squares , own equipment and space!)
For time:
200 Box jump overs @24/20
150 wall balls
100 Ground to OH @100/70#
75 burpees over barbell
50 pull ups or KBS
*partition work above anyway
Buy in/ Cash Out: 400m Run together
BOOTCAMP
3 mins work /2 mins rest x 6 sets Alternating:
Set 1:
200m Run
20 KBS
AMRAP weighted walking lunges
Set 2:
15 Burpees
20 goblet squats
AMRAP Single arm KB Push press Alt every 5 reps
+
Finisher :
10-12/leg SL RDL
10-12/arm Single arm lying floor press
12-15/side Plank rotations
x 3 rounds
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