Saturday – 4/25/20

Warm-Up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
– 5 rounds of 20 second each movement:
Jumping Jacks, Hand Release Push-ups, Squat Hold, Rest

WOD
2 Rounds For Time of:
Run 30 seconds out and back
30 KB/DB Swings
30 Air Squats
Run 30 seconds out and back
30 Sumo Deadlifts
30 Good Mornings (with or without weight)
Run 30 seconds out and back
30 Skull Crushers
30 Renegade Rows

Friday – 4/24/20

Warm-Up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
– Repeat warm-up from 4/15/20

WOD

A: 21.15.9 Reps for Time of:
– Ground to Overhead
– Double Unders

B: 6 rounds of 3 reps of: Back Squats

C:
20 Second Couch Stretch (each side)
20 Second Cobra Stretch – Stretching Face to the Sky
20 Second Child’s Pose
20 Second Cobra Stretch – Stretching face to the right
20 Seconds Child’s Pose
20 Seconds Cobra Stretch – Stretch face to the left
20 Seconds Child’s Pose

Lunch Booty Sesh
10 Minute AMRAP
15 Plank Leg Raises
15 Sumo-Deadlifts
30 Lunges
15 Glute-Bridges (add weight if you please)
15 Hawaiian Squats
30 Sec Rest

Thursday – 4/23/20

Don’t forget to email us for the link to join the scavenger hunt at 7pm!

Are you playing the new Quarantingo game yet? Download the new card and stamp away until April 30!

Warm-Up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
– 3 rounds of: 10 Good Mornings, Toe Touch Leg Kicks (5 each side), 10 kick-ups or (10 sec handstand holds from pike positions), 5 push-ups

WOD
A:
10 Thrusters – 1 Overhead Weighted Sit-ups
9 Thrusters – 2 Overhead Weighted Sit-ups
8 Thrusters – 3 Overhead Weighted Sit-ups
7 Thrusters – 4 Overhead Weighted Sit-ups
6 Thrusters – 5 Overhead Weighted Sit-ups
5 Thrusters – 6 Overhead Weighted Sit-ups
4 Thrusters – 7 Overhead Weighted Sit-ups
3 Thrusters – 8 Overhead Weighted Sit-ups
2 Thrusters – 9 Overhead Weighted Sit-ups
1 Thrusters – 10 Overhead Weighted Sit-ups

B: Rest as needed

C: 2 Minute AMRAP of Burpees, 2 Minute Rest, 2 Minute Snatches

Lunch Abs Sesh
A: Tabata: (20 seconds of work, 10 seconds of rest for 8 rounds)
Alternating Canoes and Leg Flutters
B: Tabata: Alternating V-up Toe Taps (right hand taps left foot, left hand taps right foot), KB/DB Swings

Wednesday – 4/22/20

Our Thursday night zoom will be a scavenger hunt! Email us for the link and join us at 7pm tomorrow night.

Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
One trip (10-15 steps one way) Bear Crawl, Inch Worm, Toy Soldier, Spidermans, Lunge Twists

WOD
“The Broomstick Mile” Complete all movements with a PVC or Broomstick
25 each of Back Squats, Front Squats, Overhead Squats
Run 1 minute out and back (Or a 400m)
25 each of Press, Push Press, Push Jerks
Run 1 minute out and back (Or a 400m)
50 Hang Cleans
Run 1 minute out and back (Or a 400m)
50 Snatches
Run 1 minute out and back (Or a 400m)

Lunch Booty Sesh
3 Rounds As Fast As Possible of:
20 Step-ups
20 Alternating foot reach (Stand tall with feet facing forward and wider than shoulder width, with hands together plam to top of other hand, reach to tap right toe, stand tall, reach to tap left toe, stand tall)
20 Pulsing Supermans (be sure to SQUEEZE the booty at the top)