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

Thursday (21May20)

Streaming schedule

Recovery w/ Renae (Twitch)

6pm-Nuclear Glutes/Core* (Zoom)

7pm-Shoulders like Boulders**(Zoom)

*20-30min glute focusd workout with a sprinkling of core*

**build upper body strength and stability**

10mins of skill work

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

Featured movement: PISTOLS

(Check Squat Everyday)

(Gym WOD)

For Time:

1500m row

100 Doubleunders

50cal bike

100 Doubleunders

1500m row

(Home WOD)

For time:

1200m run (or run for 6mins)

100 Doubleunders

30 burpees

100 Doubleunders

1200m run

Scale:

Doubleunder = 200 singles or 100 toe taps

10-15 mins recovery/mobility

Push Up Challenge (20May20)

Day 19

All Levels

5 rounds

AMARP push ups

30s on/ 30s off

*level 1 can do knee 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

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