WOD: 05/04/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
5 Minute AMRAP:
15 Foot Bear Crawl
10 Squats
5 Push-ups
WOD:
“Manuel” at Home
3 rounds of:
3 minutes of Handstand Shoulder Taps
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
Cool Down:
Lat Stretch
Pec Stretch
Froggy Groin Stretch
WOD: 05/03/20
Option 1: Rest
Option 2: Make up a past WOD
Option 3: Stretch for 30 minutes
Option 4: Walk for 60 minutes or Run for 30 minutes
Option 5: Work on a Skill for 20 minutes, i.e. Handstands
Please share this video to everyone that you know with school age kids! Let’s keep them active!
Parents and kids alike can benefit greatly from exercising during these secluded times.
WOD: 05/02/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
12-9-6-3
Plank Burpees
Air Squats
Object Presses
WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of object thrusters
Rest 30 seconds
Cash Out:
Tabata Alternating V-ups
WOD: 05/01/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
3 Rounds:
5 Push ups
10 Squats
10 Step ups
Warm up pistols by starting with something easy and progressing to the version being done in the workout.
WOD:
Complete as many rounds as possible in 20 minutes of:
10 Clapping Push-ups
20 Pistols, alternating
10 Step-ups, high or weighted
Cool Down:
1 Set Max Plank Hold
Cobra Stretch
Hamstring Stretch
WOD: 04/30/20
Option 1: Rest
Option 2: Make up a past WOD
Option 3: Stretch for 30 minutes
Option 4: Walk for 60 minutes or Run for 30 minutes
Option 5: Work on a Skill for 20 minutes, i.e. Handstands
WOD: 04/29/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
8 Min AMRAP:
100m Run
10 Plank Burpees
8 Squats
6 Object rows
WOD:
Five rounds for time of:
Run 400 meters
20 Burpees
15 Bent over row
Cool Down:
60 Second pec stretch per arm
60 Second lat stretch per arm
60 Second hip-quad-wall stretch per leg
Please share this video to everyone that you know with school age kids! Let’s keep them active!
Parents and kids alike can benefit greatly from exercising during these secluded times.
WOD: 04/28/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
6 Minute EMOM:
Odd: Object Push Press
Even: V-Ups
WOD:
42-36-30-24-18-12-6 reps of:
Sit-ups
Strict Object Press
Cash Out:
42-30-18
Double taps
21-15-9
Mountain Climbers
WOD: 04/27/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
3 Rounds:
200m Run
9 Squats
7 Push ups
WOD:
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Cool Down:
60 Second Hamstring stretch per leg
60 Second Pigeon stretch per leg
60 Second Hip-quad-wall stretch per leg
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
WOD: 04/26/20
Option 1: Rest
Option 2: Make up a past WOD
Option 3: Stretch for 30 minutes
Option 4: Walk for 60 minutes or Run for 30 minutes
Option 5: Work on a Skill for 20 minutes, i.e. Handstands
WOD: 04/25/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
10-8-6-4-2
Jumping Jacks
5-4-3-2-1
Wall Walks or Inch Worms
WOD:
Stretch for 20 minutes.
Practice Handstands for 20 minutes.
Double Tabata:
Lateral Line Hops
Cash Out:
5 Rounds not for time of:
30 second plank hold (hardest variety possible)
10 second L-sit hold (hardest variety possible)
