Workout of the Day

Thursday 5-14-20AMRAP in 10:0010 Inchworms – down and back, NO Push-up10 Burpees with Lateral Shuffle Steps10 Bear Crawl Steps – 5 Forward, 5 Back

Partner WOD with Wall for time:2 Rounds of:16 Side Planks with back to the wall – tap wall above and below for 1rep, do 8 on each side12 Low Planks (on elbows) tap wall in front of you, alternate handsthen:3 Rounds of:30 second Wall Sit16 Pistols – 8 each side, alternate legs12 Squats with Wall…

Tuesday 5-12-20“Murph Prep” from Rich FroningAMRAP in 12:0010-20-30SquatsStep Back LungesRest 2::00AMRAP in 12:005-10-15Sheet RowsHand Release Push-upsrecord total reps in each AMRAP* If you really want to prepare wear a weight vest. If you’ve gainedyour quarantine 15#, you’re punished enough!

Monday 5-11-2010 Rounds for time:200 meter Run10 DB Overhead Squats x 2* Measure out 200 steps this time and run the same distance eachround. Only count steps when you are fresh! Use 2 Dumbbells if youhave them, but make sure they are light enough weight to control yourshoulders in the squat. If you only have…

With a mop handle practice:Back Squat with 3 pauses–1/2 way down, at the bottom, 1/2 way up, stand Front Squats with 1 1/4 pause–go all the way down and 1/4 back up,pause then go all the way down again and back up completely. Do each of these as many times as you need to cement…

Friday 5-8-2020EMOM for reps* x 4 rounds1:00 3 Squats with 1 Jump-only count the jump1:00 Cross Body Mountain Climbers1:00 Squat Hold (subtract 5 reps for each time you stand up) or scaleto Wall Sit1:00 Step Back Alternating Lunges1:00 Stationary Bear Crawl opposite arm and leg move together Watch the video to make sure you know…

Thursday 5-7-2020For time:21 DB Thrusters x 2, or alternate if x 1400 meter Run18 DB Thrusters400 meter Run15 DB Thrusters400 meter Run

Wednesday 5-6-2020“Candy”5 Rounds for time:20 Sheet Rows40 Push-ups60 Squats* Be careful to scale the reps to what you need. Not too little andnot too much.3 Rounds, 5 Rounds of 10-20-30, 6 Rounds of 10-20-30…?

Tuesday 5-5-20203 Rounds for time:30 Alternating Shoulder Taps40 Side Plank Leg Abductors (20 each side)20 Dead Bugs-alternate arm and leg down together 10 Mountain Climbers L/R with Push-up 20 Hip Bridge to “Table” with arm reach (or look)

Please let me know who is interested in our Zoom yoga class. Laura is planning on having the first class on Wednesday at 5pm. We were thinking that some people might be going back to work and this might be a better time. This time is not set in stone! Let me know what times…