Friday April 10, 2020

Posted on Apr 9, 2020 | 0 comments

WOD:

5 rounds for time

200 m run

8 Alt. Turkish Get UPS (If you don’t have DB’s find something to hold)

200 m run

20 Goblet Squats (Or air squats)

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Thursday April 9, 2020

Posted on Apr 8, 2020 | 0 comments

EMOM

6 push ups

6 up dawns (no push up burpee)

6 lunges

This can be done anywhere from 15-25 min depending on your fitness level.

if you are up for it you can do 8 reps of the movements or even try 10!

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Wednesday April 8, 2020

Posted on Apr 7, 2020 | 0 comments

20 min AMRAP

40 s plank

30 lateral hops (side to side)

20 walking lunge steps

10 bench dips

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Tuesday April 7, 2020

Posted on Apr 6, 2020 | 0 comments

Hello! Hope everyone is well😊 missing you guys so much!

12 min AMRAP

12 Burpees

9 Jump Squats

6 V ups

rest 5 min

Run 1 mile

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Monday April 6, 2020

Posted on Apr 5, 2020 | 0 comments

WORKOUT 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm 10 push-ups
9 dumbell snatches, left arm
M: 50# F:35#

NOTES
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.
If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
Your score will be the total number of repetitions completed before the 10-minute time cap.
POINTS OF PERFORMANCE
SQUAT
EQUIPMENT
The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:
• Dumbbell of a different weight • Plastic milk jug
• Canoffood
• Waterbottle
• Kettlebell


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Saturday April 4, 2020

Posted on Apr 3, 2020 | 0 comments

Partner WOD

I go, you go format (one partner works while the other rests)

50 Rounds (25 each)

5 air squats

6 jump lunges

7 push ups

FaceTime a friend or grab you spouse and do it together!

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Friday April 3, 2020

Posted on Apr 2, 2020 | 0 comments

5 rounds

200 m shuttle run (4x50m)

10 single leg squats (L)

10 single leg squats (R)

10 DB renegade rows (Or 20 Alternating shoulder taps, 10/side)

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