Tuesday (24Mar20)

HAPPY BIRTHDAY COACH NIC!!!

Warm up:

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

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

2RM hang snatch (below knee)

Then

2 drop set

2 hang snatch @ 95% & 90% of 2RM

Happy Birthday Nik!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 front rack lunges 65/95

26 pistol squats “buy in”

3 Rounds

23 kb/DB snatches 35/50

23 deadlifts 125/185

94 unbroken Double Unders “buy out”

(Scale to unbroken or try as many times as you need to get them UB)

Extra Credit

4×5 snatch grip deadlift AHAP

(Some equipment)

Emom 5 w/ broom handle or empty bar

5 snatch balance + 5 sotts press

5 sets w/ broom stick or empty bar

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

Happy Birthday Nic!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 goblet lunges

26 pistol squats “buy in”

3 Rounds

23 kb/DB snatches

23 single leg DB/KB RDLs left

23 single leg DB/KB RDLs right

94 unbroken Double Unders “buy out”

(Scale to unbroken or try as many times as you need to get them UB)

Extra Credit

100 glute bridge

(No equipment)

Emom 5 w/ broom handle

5 snatch balance + 5 sotts press

5 sets w/ broom stick

5 snatch lift off to knee w/ 1sec pause

5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 over head squats

5 hang squat snatch

*Rest as needed between sets*

Happy Birthday Nic!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 object* lunges

26 pistol squats “buy in”

3 Rounds

23 each leg mountain climbers

23 single leg object* RDLs left

23 single leg object* RDLs right

94 unbroken Double Unders “buy out”

Or 94 step ups to a low box

(Scale to unbroken or try as many times as you need to get them UB)

Extra credit

100 glute bridge

Scaling- HSPUs, jack knife push ups off box, pike push up, reg push up

Pistols- box assisted, box drops, reverse lunge

Doubleunders- 282 singles

Monday (23Mar20)

Warm up •2mins cardio (Bike, run, row, jog in place) •10 forward lunges, 10 reverse lunges, 10 air squats, 10 cossack squats, 5 inch worm push ups •20 pass throughs, 5 around the world each side, 15 bent over rows (w/ pvc, boom handle or band)

(All the equipment)

Every 2:30 mins for 4round

2x clean + jerks

*Start at 75% and work up*

For time:

5 Front squats 125/185 each round

1-2-3-4-5-6-7-8-9-10 reps of Over the bar burpees

Extra Credit

3-5 rounds

NFT 20 barbell roll outs

20 back extensions

(Some equipment)

3 sets

5 reps Jerk drills no weight

2sec pause in dip + 2 sec pause in catch

Every 90secs for 6rds

KB/DB press (or push press) from the split 3-5 each side

For time

10 goblet squats each round

1-2-3-4-5-6-7-8-9-10 reps of Over an object burpees

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

(No equipment)

EMOM 5

5 Clean grip sotts w/ broom stick

5 sets 5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

– For time

10 object* squats each round

1-2-3-4-5-6-7-8-9-10 reps of Over an object burpees

*dog food, cat food, water jug etc etc

Extra Credit

3-5 rounds NFT

30 reaching sit ups

20 supermans

Sunday Oly (22Mar20)

Yoga with Jenny: 11:15am on Twitch

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)

Oly workout(All the equipment)

Every minute, on the minute, for 3 minutes (3 sets):

Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack. Followed by…

Every minute, on the minute, for 3 minutes (3 sets):

Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.

Every 90 seconds, for 9 minutes (6 sets): Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 80%

*Sets 3-4 = @ 85%

*Sets 5-6 = @ 90%

C.

Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 reps

*Set 1 = @ 70%

*Set 2 = @ 75% *Set 3 = @ 80%

*Sets 4-6 = @ 85%

D. Every 2:30, for 10 minutes (4 sets):

Front Squat with a 5 second lowering phase x 3 reps

*Sets 1-2 = @ 75%

*Sets 3-4 = @ 80%

E. One set of:

Bearhug Sandbag Carry x 400 meters

(Some equipment)

A.

3 sets 5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

B.

EMOM 5 3-5 reps each side KB/DB sotts press

C.

Every 75 for 8 rounds 3-5 each side KB/DB overhead squat

D.

5 rounds max DB/KB push press

30sec left

30sec right

30 sec rest

E.

Every 90secs for 5 squats w 5sec lowing phase

(Find heaviest this you have available that you can handle)

F. 3min plank hold

(In as few sets as possible)

(No equipment)

A.

Emom 5 w/ broom handle 5 snatch balance + 5 sotts press

B.

5 sets w/ broom stick

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

C.

5 sets 5 reps Jerk drills no weight 2 sec pause in dip + 2 sec pause in catch

D.

3-5 rounds-

15-20 each leg BW Bulgarian split squats 10-20 each leg single leg BW glute bridge 20-30 each side clam shells

E. 3 min plank hold (in as few sets as possible)

Saturday (21Mar20)

Gymnastics with Smalls FB live at 8am

Powerlifting with Courtney Twitch at 9am

Powerlifting w/ Courtney

(All equipment)

Warm-up= 3-5 minutes of cardio- run/ jog in place, brisk walk, bike

2×15 DB bench

2×15 DB row

2×15 band pull aparts

Workout=

4×6 @ 60% bench

4×6 @ 60% of your wide grip – wide grip bench

4×10 DB flys

4×8 (each arm) Alternate DB Press

(Some equipment)

Warm-up=

3-5 min of cardio run/ jog in place, brisk walk, bike

2×10 push-ups

2×15 DB/KB row

2×15 band pull aparts

Workout=

4×8 DB/KB bench or broom with band bench

4×8 wide grip broom with band bench or wide grip band bench variation

4×10 DB/KB flys

4×10 (each arm) DB/KB alternate press

(No equipment)

Warm-up=

3-5 min of cardio (lean toward 5 min) run/ jog in place, brisk walk, bike

2×15 push-ups

2×15 water or can rows (each arm)

Workout=

4×12-15 backpack, log or paver/brick bench

5×10 broom wide grip technique bench work

5×10 flys with cans or water

5×10 alternate press (each arm) with can or water

2×10 push-ups

Saturday Sweat session

(Some equipment)

Emom 20mins

Min 1: 5-7 each side DB/KB single arm thruster

Min 2: 4-8 alt single arm DB/KB devils press

Min 3: max doubleunders or singles

Min 4: rest

(No equipment)

EMOM 20mins

Min 1: max air squat

Min 2: max sit ups

Min 3: max burpees

Min 4: rest

Friday (20Mar20)

Warm up

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

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

6RM Back Squat w/ 3 sec pause on the 1st rep

2x 6-8 front squat @ 75-80% of 1RM fs

(Focus on speed)

30-25-20-15-10 reps of:

Cals bike/rower

Box jumps 20/24

Kettlebell swings 35/53

Overhead plate lunges 35/45

Deadlift 95/135

Extra Credit

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

(Some equipment)

5 rounds

5-7reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag if they are heavier than your DB/KB, you can also make it more challenging by throwing on a hip circle)

30-25-20-15-10 reps of:

2x mountain climbers(60-50-40-30-20)

Box jumps

KB/DB swings

Goblet lunge lunges

Single RDL L

Single RDL R

Extra Credit

3-5 rounds

20 KB/DB sumu DL

10-15 weighted glute bridges

15-20 supermans

(No equipment)

5 rounds

5-7reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag find something to use as weight, you can also make it more challenging by throwing on a hip circle)

40-30-20-10reps of:

mountain climbers

Frog jumps

BW good mornings

Lunges

Single RDL L

Single RDL R

Extra Credit

3-5 rounds

20-30 glute bridges

15-20 supermans

Thursday (19Mar20)

10mins of skill work

Example: Doubleunders, handstands, pistols, kipping, muscle ups etc.

Featured movement: PISTOLS

Death by burpees:

Version 1: min1 do 1 burpee, min2 do 2 burpees, min3 do 3 burpees, min4 do 4 burpees and so on until you can not finish the minute

Version 2: min1 do 2 burpee, min2 do 4 burpees, min3 do 6 burpees, min4 do 8 burpees and so on until you can not finish the minute THEN GO BACK DOWN!!!

10-15mins of mobility/recovery

Wednesday (18Mar20)

warm up:

2min cardio (bike,run,row,jump rope, jog in place)

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

(With PVC, broom stick or bar)

3 rounds:

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

(All the equipment)

Work up to a 6RM floor press.

Then

Super set

3x 10-15 strict pull ups

2×6 floor press @ 85-90% of 6RM

4 rounds

250m row/ 200m run/ .4 mile bike

15 handstand push-ups

3-5 bar muscle ups

Rest 2mins between rounds-

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

(Some Equipment)

4 rounds superset

DB/KB

10-20reps single arm floor press L

10-20reps single arm floor press R

10-20reps single arm bent over row L

10-20reps single arm bent over row R

(If you have a bar sub BB floor press & BB bent over row)

4 rounds

250m row/ 200m run/ .4 mile bike

15 handstand push ups

5 hang DB/KB clean and press L

5 hang DB/KB clean and press R

Rest 2mins between rounds

Extra Credit

3-5 rounds

10-20 push ups

5-10 DB/KB bicep curls

5-10 DB/KB upright rows

(No Equipment)

4 rounds superset

10-20 push ups

15-30 invested rows

4 rounds

250m row/ 200m run/ .4 mile bike

15 handstand push ups

20-30 Russian twists

Rest 2mins between rounds

Extra Credit

YTW

10-20 reps in each position

Additional scaling:

HSPUs- sub box jack knife push ups or box push ups, 30sec handstand hold, or 30sec plank hold

Muscle ups- sub jumping muscle ups, 10 pull ups, 10 jumping pull ups

If you have no way of measuring distance, run 30 secs out the run back or sub out 10 burpees

Tuesday (17Mar20)

Warm up

•2mins cardio

(Bike, run, row, jog in place)

•10 forward lunges, 10 reverse lunges, 10 air squats, 10 cossack squats, 5 inch worm push ups

•20 pass throughs, 5 around the world each side, 15 bent over rows (w/ pvc, boom handle or band)

(All the equipment)

Every 2:30 mins for 4round

2x clean + 2 jerks

*Start at 65% and work up*

Complete as many rounds as possible in 15 minutes of:

10 DB/KB snatch, right 35/50

10 DB/KB snatch, left 35/50

50 doubleunders

Extra Credit

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

(Some equipment)

3 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

Every 90 for 5rounds

3-5 DB/KB squat clean thruster (each side)

Complete as many rounds as possible in 15 minutes of:

10 DB/KB snatch, right 35/50

10 DB/KB snatch, left 35/50

50 doubleunders

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

(No equipment)

EMOM 5

5 Clean grip sotts w/ broom stick

5 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

Complete as many rounds as possible in 15 minutes of:

30 mountain climbers

50 doubleunders

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

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