Tuesday (26May20)

Streaming Schedule:

9am (Zoom)

5:30pm (FB live)

7pm (Zoom) * Abdemic*

CFPB scheduler link

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

Team WOD-

Skype or FaceTime with your favorite gym buddy or bribe your kid, partner or roommate to join you. If you team up at the gym with someone outside of your house please maintain a distance of at least 10ft and do not share equipment

(All the Equipment)

15mins to work up to a heavy single-

Power clean

Teams of 2:

3 rounds for time

150 doubleunders

100 wallballs 14/20

50 cal bike/ row

Extra Credit

3-5 rounds NFT

15-20 back extension

20 banded good mornings

10 each side front rack lunges

(Some Equipment)

Every 90secs for 8 rounds

3-6 each side

Single arm DB/KB hang power clean

Teams of 2:

3 rounds for time

150 doubleunders

40 single arm thrusters (right)

40 single arm thrusters (left)

50 burpees

Extra Credit

3-5 rounds NFT

20 Superman

20 good mornings

10 each side goblet lunges

(No Equipment)

Every 90secs for 8 rounds

6-10 loaded back pack power cleans

Teams of 2:

3 rounds for time

150 doubleunders

80 loaded back pack thrusters

50 burpees

Extra Credit

3-5 rounds NFT

20 Superman

20 good mornings

20 alternating jumping lunges

Murph

If you have been training pull ups regularly feel free to tackle full Murph, partitioned or unpartitioned.

1mile run

100 pull ups

200 push ups

300 squats

1mile run

If you haven’t touched a pull up bar regularly in months.

1mile run

50 pull ups

100 sit ups

200 push ups

300 squats

1mile run

Partition it into 20rds alternating between sit ups and pull ups

5 pull ups

10 push ups

15 squats

Then

10 sit-ups

10 push ups

15 squats

At home Murph

1mile run (10mins)

300 sit ups

200 push ups

300 squats

1mile run (10mins)

Partitioned or unpartitioned

Modify more- cut it in 1/2, do it with a partner, sub ring rows for pull ups.

1mile run = 3mile bike = 2k row

Push up Challenge (23May20)

Day 22

Level 1

4x 16 ring rows or bed sheet rows

Level 2

4×22 ring rows or bed sheet rows

Level 3

4×27 ring rows or bed sheet rows

Level 4

5×25 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

Squat Everyday (w6/d6)

Squat Everyday (w6/d6)

Recovery Day

(All the equipment)

Front Squat

Bar x10

30% x10

40% x5

50% x5

60% x3

70% x3

(Some/no equipment)

Hold each stretch 2-3mins each side

Runners lunge

Half pigeon

Half saddle

Deep squat stretch

SQUAT EVERYDAY!!!

yes that means everyday, 7 days a week.

We will be programing a squat day every single day. 2 of the 7 days will be recovery days so you don’t burn out.

We’ve done this program in the gym before and people LOVE IT!!! I’ve done this program and I PRed my squat by 25lbs in 6 weeks.

We will programming for no/some/all equipment (feel free to hope around in the programs) 5 days a week I will program the squats separately from the WOD. Friday and Sunday they will be part of the workout.

Hope you are ready for the squat BOOTY!!!l

Push up Challenge (22May20)

Day 21

Level 1

Push up Plank Hold

5 rounds

30 sec hold 45 sec rest

1 set Max push ups on knees

Level 2

Push Up Plank Hold

5 rounds

35 sec hold 40 sec rest

1 Set Max Push Ups

Level 3

Push Up Plank Hold

5 rounds

40 sec hold 35 sec rest

1 Set Max Push Ups

Level 4

Push Up Plank Hold

5 rounds

45 sec hold 30 sec rest

1 Set Max Push Ups

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

Friday (22May20)

Streaming schedule

6:30am (Zoom)

5:30pm (Zoom)

7pm (Zoom) *ROMWOD & chill*

*ROMWOD & Chill*

Recovery/ mobility social hours- show up with your favorite glass of wine (or can of

lacroix) and have a little stretchy stretch with you favorite gym friends

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)

15mins to work up to a heavy single

Enderton FS Complex

3 secs pause FS

Double bounce FS

Front squat

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift

Hang power clean

Front squat

105/155

Extra Credit

100 glute bridges

(Some Equipment)

Some/ no equipment

*use a KB/DB/sandbag/heavy object*

**put a hip circle on if you have it**

5 rounds

10 weighted squats

2s pause 1/2 way down

2s pause in the bottom

2s pause 1/2 way up

-focus on driving the knees out hard-

Rest 1 min

For time:

20-18-16-14-12-10-8-6-4-2 reps of

DB/KB sumo deadlift

Goblet squat

DB/KB swing

Extra Credit

100 glute bridges

(No Equipment)

*use a KB/DB/sandbag/heavy object*

**put a hip circle on if you have it**

5 rounds

10 weighted squats

2s pause 1/2 way down

2s pause in the bottom

2s pause 1/2 way up

-focus on driving the knees out hard-

Rest 1 min

For time:

20-18-16-14-12-10-8-6-4-2 reps of

sumo deadlift

Goblet squat

swing

*use an object like a water jug or loaded book bag*

Extra Credit

100 glute bridges

Squat Everyday (21May20)

Squat Everyday (w6d4)

(Everyone)

5 rounds

10 pistols left

10 pistols right

Rest 45s between rounds

-scale as need, add weight if you can-

SQUAT EVERYDAY!!!

yes that means everyday, 7 days a week.

We will be programing a squat day every single day. 2 of the 7 days will be recovery days so you don’t burn out.

We’ve done this program in the gym before and people LOVE IT!!! I’ve done this program and I PRed my squat by 25lbs in 6 weeks.

We will programming for no/some/all equipment (feel free to hope around in the programs) 5 days a week I will program the squats separately from the WOD. Friday and Sunday they will be part of the workout.

Hope you are ready for the squat BOOTY!!!l

Push up Challenge (21May20)

Day 20

Level 1

Scap push ups

4x 10

Level 2

Scap push ups

4x 14

Level 3

Scap push ups

4x 17

Level 4

Scap push ups

4×20

*for level 1 drop to you knees if needed*

*rest 60 secs between rounds*

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

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