by Anni | Apr 20, 2020
Warm-up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
5 Rounds of KB or DB Complex:
Power Clean + Front Squat + Push Press + Back Squat + Push Press (light weight)
WOD
A: 10 Turkish Get-ups each side
B: 5×5 Push-presses (each side)
C: 12 minute AMRAP of
– 10 Dips
– 10 Pistols (5/5)
– 10 Push-ups
– 40 Double-unders (40 jumping jacks, 80 singles)
Lunch Abs Sesh
3-4 Rounds of
– 20 (10 each side) – Russian Twists
– 10 Bus-driver Squats (holding a light weight with arms extended the entire time – abs fully engaged)
– 20 Windmills (10 each side)
by Anni | Apr 19, 2020
New Quarantingo game for April 20-30! Download the new card and start playing!
Warm-up: PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 15 Good mornings with PVC or Band, 15 Stripper Squats, 20-second Squat Hold
WOD:
A: 8.8.6.6.4.4 reps of Single Leg Deadlifts (all reps each side)
B: 3 Rounds of 5 reps Sumo Deadlifts
C: 2 Rounds For Time of:
– Farmer’s Carry (50 Steps out and back)
– 24 Overhead Lunges (one weight double handed)
– 12 V-ups
Lunch Booty Sesh:
30 Seconds for each movement (each side when single legged) – Repeat the entire thing once. Be sure to keep your foot flexed up to engage the back side of your left for each movement.
– Side Leg lifts (laying on your side keeping your shoulders and hips stacked, toes flexed, raising side of foot to ceiling) (30 seconds on right, 30 seconds on left)
– Heel to sky raises (on hands and knees, raise on leg with heel to ceiling until your leg is fully extended – repeat for whole 30 seconds) (30 seconds on right, 30 seconds on left)
– Glute-Bridge Pulses (start with heels, hips and shoulders on ground, push hips to ceiling, squeeze butt cheeks at the top, keep your feet flexed throughout. Repeat for full 30 seconds)
– One leg raised, Glute-Bridge Pulses (same as above but with one leg raised straighened and foot flexed) (30 seconds on right, 30 seconds on left)
– Glute-Bridge Hold, Pulsing Leg Raises (Hold Glute-Bridge, straighten one leg and lower it and raise until straight in line with body in hold. Repeat for the 30 seconds and complete no both right and left side)
by Anni | Apr 18, 2020
Sunday Funday – Post what you did!
by Anni | Apr 17, 2020
Warm-up:
PVC Pass-throughs, Big Leg Kicks (Front, Back, Side)
20 inch worms
3 rounds of 5 reps each of: V-ups, cat/cows, down-dog/cobras, air squats
WOD:
3 x “Newbie”
400m run (1 minute out/1 minute back)
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (sub 10 sumo deadlifts)
by Anni | Apr 16, 2020
Warm-up:
PVC Pass-throughs, Big Leg kicks (front, back, side)
Then: 6 rounds of 30 sec hold, 30 sec rest, alternating Handstand, Bottom of Squat
WOD:
Back Squats Reps: 8-8-6-6-4-4-Max Reps Set
“Randy” 75 reps of power snatch (if one weight alternate hands – post weight and time)
Lunch Abs Sesh:
Tabata
Alternate: Hollow Hold-Arm flutters and Flutter Kicks
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