WOD
For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

*break up OH walking lunges into lengths of 25′, 20′, 15′, or 10′ lengths to equal 200′ total..
*scale to front db rack lunges if unable to do OH db lunges
*scale HSPU as needed, elevated, downward dog etc…
*scale HS walk to HS hold or Bear Crawl or elevated surface HSPU…
*hold db on shoulder behind the neck or to the side

Olympic Weightlifting Technique work
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

https://youtu.be/7StzGDTY_5o

functional bodybuilding
B1) RNT Split Squat

(DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3 sets

B2) Single arm door handle row

31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

C1) Dumbbell Single Leg Romanian Deadlift

31X1; 5-6/leg; rest 60sec x 3 sets

C2) Single Arm Dumbbell/Banded Press

(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

gymnastic skill work
Bridge W/ Box
5-10 sec hold x 3 **Scale to wall reach backs *https://youtu.be/wYzRoc0-N5U

Weighted Overhead Circles
5/direction x 2 *https://youtu.be/TuluPLYNKZ8

Supine bench body tightener
10 sec hold x 3 *https://youtu.be/pR-mJqXQE8o

Wall Walks
3×3 walks + 10-20 sec HS hold each rep, rest 15-45 sec between reps *https://youtu.be/VgB4fwGn7rQ

Front to back scale
15-30 sec hold/leg x 3 in both positions *https://youtu.be/w_jo73FGrxg

Side Splits
60 sec hold/side *https://youtu.be/zjFkP8BEd0Q

WOD
50-40-30-20-10

Lateral hops
Tuck-ups

*10 Burpees between each round

Warmup
kitchen floor edition

EMOM X 9 *(:30/:30)

1) Pass through slides

2) Russian push-up into pike up

3) Traveling mountain climbers :15 each direction

Covid Games: Workout #1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

Task
4 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

40m Suitcase/Kettlebell/Odd object Hold or Carry
rest 30sec
20 Banded Clamshells/side
rest 30sec
15 Scapular Push Ups
rest 60sec

Task
A1) Dumbbell Bench Press

30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

A2) Single Arm Dumbbell Row

2111; 6-8reps/arm; rest 90sec x 4 sets

B1) Supinated Inverted Row

21X2; 6-10reps; rest 60sec x 3

B2) Forearm Plank

45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

Daily Challenge
Max frog stand hold

WOD
10-8-6-4-2 with a :20 hold between set of reps

1) V-ups + hollow hold

2) Push-ups + plank

3) Prisoner good mornings + superman hold

4) Side-raises + side plank *bring hip from floor to extension.

5) Air Squats + 90° hold

6) Side-raises + side plank

7) Burpees + bottom of push-up hold *2″ off the floor…

Aerobic Capacity “Lateral Jumps”
Lateral Jumps

1) Lateral Bar Tuck Jump Overs (12sec)

-Max Effort

-increase height of each jump. Not sufficient to just go over bar. Work to bring knees as deep into chest as possible with each jump (Lateral Tuck Jumps)

-scaling option: use an unloaded bar or line on the floor

2) Calf Raises (48 sec)

– Active Recovery – Slow, Continuous Movement (No Stopping)

-add some deficit (feet on ledge if possible)

-work to build toward end range on all reps

5 min continuous

Daily Challenge
Top of dip off chair hold for max time!

Warmup
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds top of Dip hold + 10 seconds Hold in bottom position
Station 3 – Static Door Hang x 30-60 seconds

Skill
Book club

3 sets:

-10x per leg *sliding reverse lunges

-10x push up into pike up

-10x per side RDL into lateral rotation

-10x ab roll out

WOD
16 Minute AMRAP:

40 Alt DB Snatches
40 Step-ups
30 DB Burpees
30 V-ups
20 Devil Presses
20 Side lunges/Cossack squats

Aerobic Capacity “Burpee”
Burpee

1) Burpees (10)

-Minimum 20 sec to complete the 10 reps

Scaling option: Kick Out to Plank (no push up)

2) Knee Push Ups (Up to the Minute)

– Active Recovery – Slow, Continuous Movement (No Stopping

5 min continuous

Daily Challenge
Hollow toss for max unbroken reps!!

Warmup
3 sets:

:30 high knees to toe touch (alternating)
:15 rest
:30 mountain climber switches with pause at knee
:15
:30 reverse lunge to high knee with pause
:15
:30 banded wood chops/db wood chops (:15/side)

Olympic Weightlifting Technique work
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

https://youtu.be/7StzGDTY_5o

Skill
Body-building

4 sets of each:

1) 10x banded chair/desk flyes *(30×1)

2) 12-15 banded single arm bicep curls *(per side)

3) 12-15 banded front raises

4) 12-15 banded tricep extensions

5) 12-15 banded bent over rows *(chair or desk)

WOD
Workout

*banded option

20-18-16-14-12-10
Shoulder to Overhead
10-9-8-7-6-5
OHS
5-4-3-2-1
Navy Seal Burpee

Workout:
*DB/KB option

20-18-16-14-12-10
Goblet Squat
10-9-8-7-6-5
Shoulder to Overhead
5-4-3-2-1
Navy Seal Burpee