Workout of the day

‘I’m Thankful’

Friday March 27, 2020

‘I’m Thankful’

Coach’s Choice 

(Use Kettlebell or Dumbbell)

15 SDLHP KB/DB

10 KB Squat Cleans 

15 Alternating KB Snatches 

10 Devil Presses

15 DB Situps 

10 DB Push Presses/Strict Press 

AMRAP-22 MINUTES

‘So Many Blessings!’

Thursday March 26, 2020

‘So Many Blessings!’

Version 1

2 min of work/15 sec of rest

  1. Walk/Run up and down your stairs (carry weights)/No stairs – No Problem – running HIgh Knees

  2. Hold Plank

  3. Mountain Climbers

  4. Air Squat Jumps

  5. inchworms

  6. Push Ups

  7. Bicycles

  8. Weighted Squats

  9. Walk/Run up and down your stairs (carry weights)/No stairs – No Problem – running HIgh Knees

Version 2

2 min of work/15 sec of rest

  1. Walk/Run up and down your stairs (carry weights)/No stairs – No Problem – running HIgh Knees

  2. Hold Plank

  3. Power Cleans (lt to moderate weight) Barbell, DB, KB

  4. Strict Press

  5. Inchworms

  6. Push Ups

  7. Deadlifts

  8. Front Squats

  9. Walk/Run up and down your stairs (carry weights)/No stairs – No Problem – running HIgh Knees

‘We Are Conquerors’

Wednesday March 25, 2020

‘We Are Conquerors’

Version 1

Buy In: 60 Air Squats

100 Shoulder to Overhead (Perform with Barbell – Lt Weight.) 

90 Situps

80 Front Rack Reverse Lunges

70 Deadlifts

60 Air Squat Jumps Over the Bar

50 Hang Cleans

Version 2

Buy In: 60 Air Squats

100 Shoulder Press (Performed with Dumbbell/Kettlebell/Odd Object)

90 Situps

80 Front Rack Reverse Lunges (with or without wt)

70 Deadlifts (performed with Dumbbell/Kettlebell/Odd Object)

60 Air Squat Jumps (with or without wt)

50 Inchworms

 

 

‘Grateful’

Tuesday March 24, 2020

‘Grateful’

This WOD can be performed with any type of weight (DB/KB/Barbell/Odd Objects)

Rep Scheme 50 – 40 – 30 – 20 – 10 For time:

Movements:

Front Squat

Shoulder to Overhead/Strict Press

Hand Release Push Ups

Cash Out: 60 Situps

‘Starting a New Routine’

Monday March 23, 2020

‘Starting a New Routine’

Version 1

5rounds or 30 minutes

1 lap or 400m

10 air squats

10 burpees

10 lunge jumps

10 sit-ups

10 push-ups

Add 2 reps each round

Version 2

30 – 20 – 10

Bar Push Ups or Hand Release Push Ups

Deadlifts (heavy as you can accomodate with your home wts or just use DB or KB)

Air Squat Jumps Over the Bar/Object

Situps