Archive for April 2020

Friday 5-1-20For time:10- 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1   Push-ups20-18-16-14-12-10- 8 – 6 – 4 – 2   V-ups30-27-24-21-18-15-12- 9 – 6 – 3   Air Squats Figure out how to count so you don’t get mixed up. I would count to 10once for Push-ups, twice…

Thursday 4-30-205 Rounds for time:400 meter Run15 Sheet Rows (hands at hip level) Measure with 200 steps there and 200 steps back on your first roundonly, then go back to that spot every round. Make sure you put theknot of your sheet on the correct side of the door so you are pullingthe door closed…

Wednesday 4-29-20AMRAP in 15:0015 DB Bent-over Rows Left arm (50,35)15 DB Bent-over Rows Right armBox Bear Crawls R/L L/R together** You may do this around your chair or just in a 4′ square area. MoveForward 4′, move Sideways 4′, Back 4′ and to the other side 4′ so youare back to where you started. Take…

Tuesday 4-28-202 minute rounds for 5 rounds:*20 Box Step-ups with 2 DB (50,35)Max reps DB Push Press (bend knees to push, head through)2:00 Rest * Set your WOD Timer for EMOM every 2 minutes for 18 minutes. Then thefirst 2:00 you will work, counting as many Push Press as you manage todo before the 2:00…

Monday 4-27-205 Rounds for time:20 Med Ball Cleans*20 Sumo Deadlift High Pull40 Driveway Lunges (go outside and be careful putting your knee down)* Use whatever object you have, keep the top upright and catch it inthe bottom of the squat.

Saturday Bonus Day 4-25-20 Shoulder Mobility with Nathan Shoulder Press PausedSuggested 20 reps Fit-aid Challenge Do a Turkish Get-up (one on each side) with an open can of Fit-aid, soda, beer, water…Send me, or post a video, or it didn’t happen!

Friday 4-24-20United in Movement WOD #7 Compete ScaleAMRAP in 10:002-4-6-8-10-12…Alternating Single arm Devil Press* (50,35)30 Double Unders* Devil Press with DB on the floor, place one hand on the DB and do a Burpee bringing the DB to overhead. You may snatch the DB to overhead or you may swing the DB as in an…

Thursday 4-23-20United in Movement WOD #6 Compete ScaleFor time: (16:00 cap)150 Single arm* Thrusters (50,35)EMOM stop and do 5 Lateral Burpees over the DB* Change arms as desired. Move Hard ScaleFor time: (16:00 cap)150 Jumping SquatsEMOM stop and do 5 Burpees (jump and clap) Just Move ScaleFor time: (16:00 cap)150 Jumping SquatsEMOM stop and do…

Wednesday 4-22-20 Complete ScaleUnited in Movement WOD#3AMRAP in 9:00:30-20-10 Alternating Hang* DB Clean & Jerks (50,35)Butterfly Sit-ups (bottoms of feet together)immediately into: 30-20-10Alternating Hang DB Snatches Butterfly Sit-ups * To get into the Hang position pick the DB up off the floor, completing a deadlift. Then lower the DB back down slightly to the hang position. You only…

Tuesday 4-21-20United in Movement WOD #3AMRAP in 20:00Compete Scale20 HR Push-ups (hand release)30 Goblet Squats (50,35)40 HR Push-ups50 DB Lunges (50,35)60 HR Push-ups 70 Single arm Suitcase Deadlifts*(1 DB)*touch 1 head of the DB to the floor beside you. If you finish this before 20:00, start again! Move Hard ScaleSame as compete but use any weight.…