Wednesday (3June20)

Streaming:

6:30am (Zoom)

Schedule Open Gym Time:

https://app.acuityscheduling.com/schedule.php?owner=19510848

warm up:

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 small arm circles forward, 10 small arm circles back, 10 big arm circles in forward, 10 big arm circles back, 10 hug yourself

(With PVC, broom stick, bar or band) la

3 rounds:

5-10 shoulder press, 5-10 bent over rows, 5-10 bicep curls

(All the equipment)

Work up to a 2RM shoulder press

Then

8-12 chin ups*

3-5 shoulder press @ 80% of 2RM

8-12 chin ups*

3-5 shoulder press @ 80% of 2RM

8-12 chin ups*

*add weight if you can

80/100 cal bike

40 handstand push ups

80 KB swings 53/70

40/50 cal row

Extra Credit

3-5 rounds

10-15 floor press

10-15 bent over rows

(Some Equipment)

5 rounds:

30sec AMRAP DB/KB shoulder press (L)

30sec AMRAP DB/KB shoulder press (R)

30sec AMRAP Bed sheet rows

30sec rest

800m run

40 handstand push ups

80 KB/DB swings

800m run

Extra Credit

3-5 rounds

10-15 DB/KB floor press each side

10-15 DB/KB bent over rows each side

(No equipment)

5 rounds:

30sec AMRAP strict HSPUS

30sec AMRAP Bed sheet rows

30sec rest

For time:

800m run

40 handstand push ups

40 burpees

800m run

Extra Credit

3-5 rounds

10-15 Loaded backpack floor press

10-15 Loaded backpack bent over rows

Core Challenge (3June20)

30 day core challenge:

Day 3-

2 rounds

1min AMRAP

Leg raises

-rest 1min-

2 rounds

30-1min each side

Side plank

-rest 1min-

(Drop to your knee if needed)

Tuesday (2June20)

Warm up

Each movement is for 50ft or 30sec

2 rounds

High knees

Butt kickers

Plus

Frankensteins (touch opposite foot to opposite hand)

Inch worm push ups

Lunge with a torso twist

Broad jumps

Then

W/ a broomstick, bar or band

15 good mornings

15 back squats

15 strict press

(All the equipment)

Every 90secs for 6rounds

1 cleans & 2 jerks

Start at 75%

*keep reps fast w/ good form *

14min AMRAP-

3 bar muscle ups*

6 hang squat cleans 105/155

9 burpees

30 doubleunders

*scale:

BMUs = 6 pull ups

HSC = 1-2 sets

DUs = 2x singles

Extra Credit

50 Russian KB swings

(Some Equipment)

EMOM 8

each side:

5 suitcase deadlifts + 4 hang squat cleans + 3 split jerks (single arm DB/KB)

14min AMRAP-

12 box dips

10 DB/KB hang squat cleans each side

9 burpees

30 doubleunders

Extra Credit

50 Russian KB/DB swings

(No equipment)

5sets w/ broomstick

5 hang squat cleans + 5 split jerks

14min AMRAP-

12 box dips

10 loaded back pack hang squat cleans each side

9 burpees

30 doubleunders

Extra Credit

50 steps death march

30 day core challenge

30 day core challenge:

Day 2-

2 rounds

1min AMRAP

Russian Twists

-rest 1min-

(Add weight if you can)

2 rounds

1min

Plank hold

-rest 1min-

(Drop to knees if needed)

Monday (1June20)

Streaming Schedule:

6:30am (Zoom)

CFPB scheduler link

https://app.acuityscheduling.com/schedule.php?owner=19510848

Warm up

•2mins cardio

(Bike, run, row, jog in place)

•20 pass throughs, 5 around the world each side, (w/ pvc, boom handle or band) 15 air squats 5 inch worm push ups

10 deadlift, 10 bent over row, 10 front squat, 10 press, 10 good mornings, 10 back squats (w/ pvc, boom handle, or bar)

(All the equipment)

EMOM 8min

Snatch + 1 hang snatch

Start at 75%

*keep reps fast w/ good form *

20min EMOM

1st min 150/200m row

2nd min 7-10 toes to bar

3rd min 10-15 box jumps 20/24

Extra Credit

3-5 rounds

10 bicep curls

10 strict press

10 bent over rows

(Some Equipment)

Every 90 for 8 rounds-

3 single arm KB/DB sotts press + 3 overhead squat + 3 hang squat snatch each side

20min EMOM

1st min 15-20 KB/DB sumo DL high pull

2nd min 15-20 side to side leg raises

3rd min 10-15 box jumps or step ups

Extra Credit

3-5 rounds

10 bicep curls

10 strict press

10 bent over rows

(No Equipment)

Emom 5 w/ broom handle

5 snatch balance + 5 sotts press

5 sets w/ broomstick

From each positions (hip, above knee below knee) do:

5 snatch pull

5 high pull

5 muscle snatch

5 power snatch

5 squat snatch

Rest as needed

20min EMOM

1st min 15-20 sumo DL high pull *

2nd min 15-20 side to side leg raises

3rd min 10-15 box jumps or step ups

*use a water jug or loaded backpack

Extra Credit

3-5 rounds

10 bicep curls

10 strict press

10 bent over rows

*use a water jug or loaded backpack

Sunday (31May20)

Streaming:

Yoga w/ Jenner (Twitch)

Outside Class 11am

https://Cfpbscheduling.as.me/?appointmentType=14381899

CFPB open gym scheduler link

https://app.acuityscheduling.com/schedule.php?owner=19510848

Warm up

3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:

10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:

10 Jumping Lunges + 5 Push ups

With empty bar or broomstick :

5 Deadlift, 5 Press In Split, 3 Front Squats

5 Muscle Cleans, 3 Front Squat

5 Power Cleans, 3 Front Squats

3 Squat Cleans, 3 Press In Split

*Every new line means take a short break before moving to the next movements

(All the Equipment)

A.

EMOM 3

Press in Clean (Sots Press) x 5 reps

EMOM 3

Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.

Every 90 seconds, for 6rounds

(Halting Clean Deadlift + Mid Hang Clean)

*Set 1 = @ 65% of 1-RM Clean

*Set 2 = @ 70% of 1-RM Clean

*Sets 3-4 = @ 75% of 1-RM Clean

*Sets 5-6 = @ 80% of 1-RM Clean

C.

Every 90 seconds, for 8 rounds

Split Jerk

*Sets 1-2 = 2 reps @ 70%

*Sets 3-4 = 2 reps @ 75%

*Sets 5-6 = 2 reps @ 80%

*Sets 7-8 = 2 reps @ 85%

D.

Every 2 minutes for 6 rounds

Back Squat

*Set 1 = 5 reps @ 70%

*Set 2 = 4 reps @ 80%

*Set 3 = 3 reps @ 85%

*Sets 4-5 = 2-3 reps @ 90%

*Set 6 = MAX repetitions at 80%

*Note: Set 5 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.

E.

Three sets of:

Back Extension Barbell Row x 10 reps

Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

(Some Equipment)

A.

W/ broomstick

EMOM 5

Press in Clean (Sots Press) x 5 reps

EMOM 5

Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.

Every 90 seconds, for 8 rounds

Each side DB/KB

6 suitcase deadlifts + 4 hang squat cleans

C.

Every 90 seconds, for 8 rounds

3-6 each side DB/KB

Split Jerk

D.

Every 90secs for 8rounds

10 goblet squats w/ 5 sec lower

E.

Three sets of:

15-20 Supermans

15-20 bent over rows each side

(All the Equipment)

A.

W/ broomstick

EMOM 5

Press in Clean (Sots Press) x 5 reps

EMOM 5

Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.

Every 90 seconds, for 8 rounds

w/ loaded backpack

12 deadlifts + 6 hang squat cleans

C.

Every 60 seconds, for 8 rounds

w/ broomstick

5 push press + 5 power jerks + 5 split jerks

D.

Every 90secs for 8rounds

10 loaded bookbag squats w/ 5 sec lower

E.

Three sets of:

15-20 Supermans

15-20 bent over rows w/ loaded bookbag

Push up Challenge (30May20)

Day 29

Level 1

5x 12 ring rows or bed sheet rows

Level 2

5x 20 ring rows or bed sheet rows

Level 3

5x 22 ring rows or bed sheet rows

Level 4

5x 26 ring rows or bed sheet rows

Our 30day push up challenge is designed to get you in the best push up shape of you life. We will have 4 levels based of your AMRAP score. Different workouts posted everyday to fit your level.

Level 1 = Less than 8 Unbroken standard/modified push ups

Level 2 = Less than 15 Unbroken standard push ups

Level 3 =15 to  25 Unbroken standard push ups

Level 4 =25 plus Unbroken standard push ups

Saturday (30May20)

At home mods:
12 DB/KB deads each side or 12 loaded bookbag deads.
12 single arm bent over rows each side or 12 loaded bookbag rows.

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