(Documented for myself to commit to daily, for hosting Zoom workout classes during gym closure, and to share with friends who needed ideas)

Covid Pandemic Workout Journal – March to Dec 2020

I miss the gym. I have my body, a jump rope, and a single dumbbell.  Here’s what I’ve been doing. Habits are everything. (May equipment update: I now have two dumb bells, and a bar bell with 65#, 75#, 95# options. Jul equipment downgrade: no more barbell, just dumb bells. awaiting back-ordered sandbag. Jul equipment upgrade: 50# sandbag + plyo box; Oct downgrade: no more plyo box but access to an outdoor rig!; Nov downgrade: indoors with dumbbells only)

Tues, Dec 29

A) 5X: 5 scap pull ups + 5 hanging leg lifts + 10 jumping lunges

B)

• 50 lungesters + 400 m run
• 40 lungesters + 400 m run
• 30 lungesters + 400 m run

C) 2X

• 1 min flutter kick
• 1 min super man
• 1 min hip dips
• 1 min v ups

Mon, Dec 28

A) warm up pace, 5X:

• 3 L-sit pull ups
• 5 empty bb squat cleans
• 200 m run

B) 5X

• macho man complex
• 400 m run

C) 3X- :30/:15

• hollow hold
• superman hold
• knee to nose
• hip dip (R plank)
• hip dip (L plank)

Sun, Dec 27

A) OTM for 20

• 5 push ups
• 10 sit ups
• 15 air squats

B) 3X – :30/:15

• rotating planks
• 1/2 v-sits
• cross body mountain climbers
• candle sticks

Sat, Dec 26

A) OTM for 5: 10 push ups + 15 air squats

B) OTM for 20 / 5 rounds through

• 1 min devil presses
• 1 min lungesters
• 1 min shuttle runs
• 1 min rest

C) 8 min AMRAP

• 10 v ups
• 10 plank walk outs
• 10 side reaches
• 10 seated leg lifts

Fri, Dec 25

A) OTM for 10: 10 burpees

B) 12 days of Christmas style

1. man maker
2. devil press
3. front squat
4. clean + jerk
5. thrusters
6. v-ups
7. hand release push ups
8. pistols
9. burpees
10. lateral jumps
11. OH squat
12. run a lap

Thurs, Dec 24

A) 2X: single db

• 10 OH walking lunges
• 10 thrusters
• 10 single leg deadlifts

B) 50 burpee + thrusters, EMOM 5 hand release push ups

C) 2X, :40/:20

• mountain climbers
• hollow holds
• plank walk ups
• super mans
• windshield wipers

Wed, Dec 23

A) 3X: 10 strict press + 10 single leg dead lift (each side)

B) OTM for 5: 50 double unders

C) 3X: run one lap with sandbag, run one lap without sandbag

D) give up b/c it’s raining and mom is talking to you

Tues, Dec 22

A) 5X5 back squat

B) 5X:

• 10 cal row
• 10 pull ups

C) 5X:

• 10 power cleans
• 10 push jerks

D) Row intervals

• OTM 6 – :20 on/:40 off
• OTM 4 – :30 on/:30 off
• OTM 2 – :40 on/:20 off

Mon, Dec 21

A) OTM for 20

• Odd – 5 front squats
• Even – 5 strict pull ups

B) AMRAP 20 mins

• 5 toes to bar
• 10 thrusters
• 15 burpees
• 200 m run

Sun, Dec 20

back in HTX. order sushi.

Sat, Dec 19

Tried to do 100 burpees, but got a noise complain in the hotel

OTM 10: 10 push ups + 15 air squats

Thurs, Dec 17

A) 3X: 10 strict press + single leg dead lifts (each side)

B) 50 lungesters for time

C) 9 min AMRAP

• 10 burpees
• 10 v-ups
• 10 plank walks
• 10 side reaches
• 10 seated leg lifts

Wed, Dec 16

2X: 30 alternating OH lunges + 20 renegade row + push up + 10 clusters

2X: :40/:20

• mountain climbers
• hollow hold
• plank walk ups
• super mans
• windshields

Tues, Dec 15

50X: 5 push ups + 10 sit ups + 15 air squats

Monday, Dec 14

A) 3X: 10 split lunges each side + 10 curl and press each side

B) 100 burpees, EMOM 10 air squats

Sunday, Dec 13

50-40-30-20-10 of snatches, thursters, situps

<some snowboarding?>

Saturday, Dec 5

• 200 m sandbag run/200 m sandbag walk
• 40 db snatches
• 10 renegade row + push up
• 200 m sandbag run/200 m sandbag walk
• 40 db clean and jerks
• 10 renegade row + push up
• 200 m sandbag run/200 m sandbag walk
• 40 db thrusters
• 10 renegade row + push up

Thursday, Dec 3

10 rounds:

• 10 deadlifts
• 5 hang squat cleans
• 20 sec rest

6 min AMRAP:

• 6 burpees
• 12 crunch + twist
• 18 walking v ups

Tuesday, Dec 1

5 rounds of 3 min AMRAP:

• 3 clusters
• 6 push ups
• 9 air squats
• 1 min rest

3 rounds: :30/:15

• rotating planks
• 1/2 v-ups
• cross body mountain climbers
• candle sticks

Monday, Nov 30

20 rounds:

• 5 burpees
• 4 pistols
• 3 thrusters

9 min AMRAP

• 10 burpees
• 10 v-ups
• 10 plank walkouts
• 10 side to side reaches
• 10 seated leg lifts

Sunday, Nov 29

5 rounds:

• 10 devil presses
• 10 thrusters
• 200 m sandbag run/200 m sandbag walk

2 rounds: :40/:20

• mountain climbers
• hollow rocks
• plank walk ups
• super mans
• windshield wipers

Saturday, Nov 28

Muddy hike with Jess and Joel

A) 3 rounds: 8 pull ups + 8 pistols (ea. leg)

B) 3 rounds: 10 ring dips + 6 hamstring curl .. things

C) 3 rounds: 6 ring rows + 10 push ups

D) 4 rounds, :20/10

• v ups
• hollow twists
• super mans
• hip dips

Friday, Nov 27

A) 10 rounds, every 3 mins:

• 5 burpees
• 10 push ups
• run
• (~:30 -:40 secs rest inbetween)

B) 5×10 ring rows

C) only made it to 3 min on my plank hold

Thursday, Nov 26

10 rounds:

• 15 db thrusters
• ‘400’ m run

all the pies and cheese

Wednesday, Nov 25

A) 3 rounds: 10 single leg DLs ea. side + 10 goblet squats + 5 strict press ea. side

B) 50 db hang clusters for time

C) cash out, not for time

• 50 lunges
• 25 sit ups
• 40 lunges
• 25 sit ups
• 30 lunges
• 25 sit ups
• 20 lunges
• 25 sit ups

Tuesday, Nov 24

A) 3 rounds: 10 strict press + 10 split lunge

B) metcon

3 rounds:

• 16 db squats
• 16 burpee jump overs

2 min rest

4 rounds:

• 12 db squats
• 12 burpee jump overs

2 min rest

5 rounds:

• 8 db squats
• 8 burpee jump overs

C) 4 rounds :20/:10

•  b ups
• super mans
• hip dips -right
• hip dips – left

Monday, Nov 23

4 rounds:

• 20 double db
• 20 devil presses
• 2 min rest

Sunday, Nov 22

• 100 burpees
• 100 sit ups
• 100 push ups

EMOM 10 air squats

Saturday, Nov 21

A) 4 rounds: 10 ring rows + 5 strict ring dipts

B) 4 rounds (2 rds each leg, single db): 10 split lunges + 10 single leg dead lifts

C) 10 rounds: 5 man makers + ~ 300-400 m run

Friday, Nov 20

Go on a jog

Thursday, Nov 19

(Zachary Tellier hero wod)

• 10 burpees
• 10 burpees
• 25 push ups
• 10 burpees
• 25 push ups
• 50 lunges
• 10 burpees
• 25 pushups
• 50 lunges
• 100 situps
• 10 burpees
• 25 push ups
• 50 lunges
• 100 sit ups
• 150 air squats

Wednesday, Nov 18

50 bear complexes (sandbag), every minute do 5 burpees

4 rounds: 20 v-ups + 20 super mans

Tuesday, Nov 17

double db: 10 rounds, every 2 minutes do 4 db snatches

• 5 push ups
• 10 front squats
• 15 dead lifts

5 rounds: 20 flutter kicks + 20 sprinter sit ups

Monday, Nov 16

(in hotel parking lot)

A) I go, you go: 5X5 man makers

B) 8 rounds, every 2 minutes, with 1 min rest in-between each round

• 16 db snatches
• max shuttle runs

Friday, Nov 13

• 50 double unders
• 50 dead lifts
• 50 thrusters
• 50 sit ups
• 50 burpees

Sunday, Nov 6

4 rounds:

• 12 push press
• 18 back squats
• 12 burpee jump overs
• 12 push press
• 18 front squats
• 12 burpee jump overs
• 1 min rest

Sunday, Nov 1

15 min amrap:

• 20 sandbag walking lunghes
• 5 man makers
• 50 double unders

Saturday, Oct 31

double db

• 25 deadlifts + 25 burpees
• run
• 25 squat cleans + 25 burpees
• run
• 50 snatches + 25 burpees
• run
• 25 thrusters + 25 burpees
• run

Core: 4X, :30 on/ :30 off

• V-ups
• twists
• super mans
• hip dips
• glute bridges

<period of reduced documentation>

Sunday, Oct 25

A)20 mins to build up to medium heavy 5 rep back squat

B) Every 3 minutes, for 5 rounds:

• 12 cal row
• 8 squat cleans (115#)

Saturday, Oct 24

A) 5..4..3..2..1 – snatch tech

B) 10 rounds:

• 10 KB snatches – R, then L
• 10 hip extensions
• 10 pull ups
• 10 sit ups
• 10 box jumps

Friday, Oct 23

• 40 devil presses
• 40 lungesters
• 40 renegade row + push up
• 40 v-ups

Wednesday Oct 21

7 min amrap (w/ sandbag)

• 5 squat cleans
• 10 burpee over bag
• 15 thursters

Rest 3 mins

• 100 double unders
• 20 devil press
• 100 double unders

Tuesday, Oct 20

A) 3 rounds

• 5 single leg DL (R/L)
• 5 strict press (R/L)
• 10 goblet squats

B) 5 rounds

• 5 man mkers
• run down street/back

C) cash out: 2..4..6..8..10

• db snatches
• burpees

Monday, Oct 19

• 30 push up + drag
• Run down street/back
• 30 push up + drag
• run
• 30 strict press
• run
• 30 strict press
• run
• 30 front squats
• run
• 30 front squats

Sunday, Oct 18

• 50 double unders
• 20 db snatches
• 5 man makers

Saturday, Oct 17

800 m run, then 8 rounds of:

• 16 mountain climbers
• 10 squats cleans
• 16 sit ups
• 10 dead lifts
• 10 wall balls
• 10 burpee + pull up

Friday, Oct 16

forgot

Thursday, Oct 15

With partner/Eric: 5 rounds alternating stations

• Person A:
  • 10 devil presses
  • Run down street/back
• Person B:
  • 10 dead lifts
  • 10 squats
  • 10 push jerks

Tuesday, Oct 12

5 rounds: w/ sandbag

• 5 bear complex
• 5 lunge (R + L)
• Run down the street and back

Monday, Oct 11

A) 3 rounds:

• 10 Single leg dead lifts (R/L)
• 10 Single Arm Presses (R/L)

B) 5 rounds:

• 30 double unders
• 20 front squats
• 10 renegade row w/ push up

Saturday, Oct 9 – Sunday, Oct 10

Road trip to Texas

• 2 burpees + 20 air squats
• 4 burpees + 20 air squats
• …
• 20 burpees + 20 air squats

Thursday, Oct 8

A) Death by shuttle runs

B) For time, cap 45 mins

• 800 m run
• 20..18..16..14…2 of:
  • Thursters
  • push ups
  • snatches
  • sit ups
  • air squats
  • burpees
• 800 m run

C) Bring Sally Up left lifts

Tuesday, Oct 6

A) 3 rounds: with single db

• 8 single leg lunges (R, then L)
• 8 single leg dead lifts (R, then L)

B) 5 rounds:

• 20 double db front squats
• 20 db snatches
• 400 m run

C) 5 rounds:

• 10 db planks drags
• 10 plank hip dips
• 10 super mans

Monday Oct 5

Every 2 mins, for 20 mins: 10 rounds of 1 burpee + 150 yd run

Core: 5 rounds

• 10 v ups
• 10 hollow twists
• 10 hollow rocks

Kolaches

Sunday Oct 4

Team of 2

A) 5 rounds: alternate between 3 macho mans (bb) + 10 burpees

B) 800 m run

C) 5 rounds: alternate between 5 man makers (db) + 10 burpees

Saturday Oct 3

8 rounds: 8 sand bag power cleans + 16 burpee over sand bag + 400 m run

Friday Oct 2

2 romwods

Thursday Oct 1

Rainy and wet

A) death by shuttle runs

B) 4 rounds:

• 30 db snatches
• 20 db lunges
• 400 m run

C) max plank

Tuesday, Sept 29

• 800 m run
• 30 front squats
• 30 burpees
• 30 S2OH
• 30 burpees
• 30 thrusters
• 30 burpees
• 30 clusters
• 30 burpees
• 800 m run

Sunday, Sept 27

EMOM for 10: 3 pull ups + 3 TTB

1×5..4…3..2..1 – cleans

1×5..4..3..2..1 – jerks

1X5..4..3..2..1 – clean and jerks

Saturday, Sept 26

AMRAP at each station. Every  7 minutes, 800 m run

1) Station 1

• 3 clean and jerks
• 6 push ups
• 9 air squats

2) Station 2

• 3 wall walks
• 6 v ups
• 9 wall balls

3) Stations 3

• AMRAP squat snatches

4) Station 4

• 3 devil press
• 6 lunges
• 9 thrusters

Friday, Sept 25

5 rounds: 3 FS + 5 BS + 5 pull ups

2X5..4..3..2..1 snatches

Thursday, Sept 24

A) Death by burpee shuttle run

B) 4 rounds:

• 50 weighted lunges
• 50 weighted squats
• 400 m run

Tuesday, Sept 22

A) Single DB, 2 rounds

• 10 single dead lifts (R then L)
• 10 single arm strict press (R then L)
• 5 plank rows (R then L)

B) for time

• 2 snatches + 2 burpees + 2 shuttle runs (there and back = 2)
• 4 snatches + 4 burpees + 4 shuttle runs
• ………..
• 20 snatches + 20 burpees + 20 shuttle runs

Sunday, Sept 20

A) Single db accessory, 3 rounds

• 10 single leg DL (R)
• 10 single DL (L)
• 10 strict press (R)
• 10 strict press (L)
• 10 lunges (R)
• 10 lunges (L)

B) I go, you go – 10 rounds

• 2 man makers
• 2 lungesters
• 2 shuttle runs

Saturday, Sept 19

A) 3 rounds:

• 15 burpees
• 12 deadlifts
• 9 hang power cleans
• 6 push jerks
• 800 m run

B) OTM 10: 1 hang snatch + 1 snatch

Friday, Sept 18

Run to track, hand stand walk the field, Run back

Thursday, Sept 17

• 50 burpees
• 400 m sand bag run
• 50 double unders
• 400 m sand bag run
• 150 walking lunges
• 400 m sand bag run
• 200 air squats
• 400 m sand bag run
• 150 walking lunges
• 400 m sand bag run
• 50 double unders
• 400 m sand bag run
• 50 burpees

Then, max plank hold

Wednesday, Sept 16

A) 4×10 single leg lunges with db

B) 5 rounds:

• 4 strict pull ups
• 8 double db devil press
• 16 tall box jumps

C) Tabata 2X through

• push ups
• sit ups

Tuesday, Sept 15

A) With single db

• 10 single leg DL (R)
• 10 single DL (L)
• 10 strict press (R)
• 10 strict press (L)

B) Every 3 minutes, 8 rounds

• 16 db snatches
• 8 shuttle runs (I think it was 15 yds each way)

C) core – 3 rounds

• 20 v-ups
• 20 hip dips
• 20 hollow rocks
• 20 super mans

Monday, Sept 14

Jog to Sophia’s

A) Death by power cleans

B) 15 min AMRAP

• 6 burpees
• X lunges
• 6 burpees
• X air squats

C) 15 min AMRAP

• 24 db hop overs
• 6 devil lunges
• 24 db hop overs
• 8 devil presses

Sunday, Sept 13

• 5X5 Lungesters (I go, you go)
• 50 burpees each (together)
• 5X5 man makers
• 50 pistols each
• 5X5 clean and jerks
• 50 ft hand stand walk

Saturday, Sept 12

hm, don’t remember

Friday, Sept 11

A) 4 rounds

• 400 M run
• 15 hang power cleans
• 15 v-ups

B) Then, 5 rounds

• 10 front squats
• 15 push ups
• 30 wall balls

C) romwod

D) en hakorre 2

thx, sophia again.

Thursday, Sept 10

Thx Kylee and Catherine for being weird enough to want to meet in the rain

A) EMOM for 15 mins

• 15 push ups
• 25 air squats
• 50 double unders

B) Intervals

• 400 M warm up run
• 4×400 ‘fast’ runs, equal work to equal rest
• 400 M cool down run

C) go home, we are cold and wet

Wednesday, Sept 9

Thx Sophia for letting me use your barbell

A) 4 rounds, empty bb

• 10 dead lifts
• 10 cleans
• 10 strict press
• 10 front squats

B) 5 x 5 front squats (105 – 125)

C) 5 rounds: 3 position snatch + 3 position clean

D) For time, 5 push ups on the minute

• 20 hang power cleans
• 20 thrusters
• 20 push presses
• 20 hang squat snatch
• 20 over head squats
• 20 front squats

Tuesday, Sept 8

Let the rain bum you out and eat kolaches

Monday, Sept 7

A) I go, you go: 5 rounds of 5 man makers – double db

B) 3 rounds, single db

• 30 thrusters
• 30 push ups
• 30 squat cleans
• 30 sit ups
• 30 plank rows
• 30 jumping lunges

C) Recovery mile

D) Give up and go home b/c you have to pee

Sunday, Sept 6

• 400 m sandbag run
• 50 sandbag thrusters
• 400 m sandbag run
• 50 burpees
• 400 m sandbag run
• 50 lunges w/ sandbag
• 400 m sandbag run

Core: 4 rounds

• 20 v-ups
• 20 russian twists
• 20 super mans
• 20 hollow rocks

Saturday, Sept 5

Massage

Friday, Sept 4

1 mile run to field

football field hand stand walk. every time you break, add one push up (this cost me 210 push ups…)

1 mile run home from field

Thursday, Sept 3

A) OTM for 10 mins: 10 burpees

B) 8 rounds. One round every 4:30 mins

• 12 deadlifts
• 10 front squats
• 8 shoulder to overhead
• 400 m run

C) EMOM

• max sit ups
• rest
• plank hold
• rest
• max situps

Wednesday, Sept 2

5 rounds:

• 5 man makers
• somewhere between 200-400 m run

Tuesday, Sept 1

10 rounds:

• 5 strict pull ups
• 10 push ups
• 15 box jumps

Monday, Aug 31

3 rounds:

• 400 m run
• 20 sandbag front squats
• 15 sandbag cleans
• 400 m run
• 2 min rest

Saturday, Aug 29

A) Every 2 mins

• 8 back rack lungester
• 8
• 5
• 5
• 3

B) 1 mile run, then

• 21 front squats
• 21 push press
• 21 hang clusters

C) 5 rounds

• 10 glute bridges
• 1:00 plank hold

Friday, Aug 28

A) 4 rounds, double db

• 10 clean and jerks
• 15 v ups
• 10 clean and jerks
• 10 plank row + push up

B) 5 rounds

• :30 sec headstand hold
• 10 glute bridges

Thursday, Aug 27

A) OTM for 10 mins – 5 burpee + thruster

B) equal work/rest

• 200 m run
• 400 m run
• 600 m run
• 800 m run
• 600 m run
• 400 m run
• 200 m run

C) max sit-ups in one min

Wednesday, Aug 26

4 rounds, sandbag-

• 5 bear complex
• 8 back rack lunges
• 400 m run
• 5 bear complex
• 8 front rack lunges
• 400 m run

Tuesday, Aug 25

A) 20 rounds, every 2 mins, 4 db snatches

• 5 push ups
• 10 db deadlifts
• 15 air squats

B) 5 rounds:

• 20 flutter kicks
• 20 sprinter sit ups (kind of)

Monday, Aug 24

A) 5 rounds

• 1 pause snatch deadlift
• 1 tempo snatch pull
• 1 snatch pull
• 1 snatch

B) OTM for 10

• Odd: 3 position snatch
• Even: 15 wall balls

C) 1:00 each round, 5 rounds through

• power snatch
• burpees
• wall balls
• power cleans
• plank

Sunday, Aug 23

Run/jog 40 minutes

Saturday, Aug 22

A) Every :40

• 5 push ups
• 10 air squats

B) 8 rounds

• 8 squat cleans (sand bag)
• 8 burpee over sand bag
• 400 m run

Friday, Aug 21

Rachel and pizza

Thursday, Aug 20

A) OTM for 5 rounds: 50 double unders

B) Every 3:15 for 8 rounds

• 5 hand release push ups
• 10 db snatches
• 20 air squats
• 400 m run

C) 4 rounds

• 10 pike leg lifts
• 10 super mans
• 10 side plank dips (R)
• 10 side plank dips (L)

D) Sushi

Wednesday, Aug 19

Dinner with Alexa and Jake

Tuesday, Aug 18

5 rounds:

• 10 man makers
• 15 front squats
• 20 db snatches
• 30 double unders

Tabata core: 4 times through

• Hollow rocks
• Hollow holds
• Super mans
• Super man hold

Monday, Aug 17

Every 3 minutes, for 4 rounds:

• 8 weighted lunges
• 8 thrusters
• 400 m run

OTM for 10 minutes:

• Plank rows + push ups

Sunday, Aug 14

Finish moving stuff – so fun

Saturday, Aug 15

800 m run

Team A: one person working at a time, accumulate

• 60 double db lungesters
• 100 burpees

Team B: one person working at a time, accumulate

• 60 barbell squat cleans
• 100 hand stand push ups/hand release push ups

800 m run

Then, Team A and Team B switch workouts

800 m run

Friday, Aug 14

• 2 burpees
• 200 m sandbag run
• 4 burpees
• 200 m sandbag run
• ……
• 20 burpees
• 200 m sandbag run

Thursday, Aug 13

Every 5 mins, for 5 rounds

• 20 db snatches
• 400 m run
• 10 burpees

Core: Bring Sally Up leg lifts

Pizza

Wednesday, Aug 12

I think I ate too much and did not workout

Tuesday, Aug 11

5 rounds:

• 30 double unders
• 20 front squats
• 15 dead lifts
• 10 plank row + push up

Monday, Aug 10

3 rounds:

• 30 push ups
• 30 db clean + jerk
• 30 step ups
• 30 thrusters

Sunday, Aug 9

• 200 m run
• 1 min rest
• 400 m run
• 2 min rest
• 600 m run
• 3 min rest
• 800 m run
• 4 min rest
• 600 m run
• 3 min rest
• 400 m run
• 2 min rest
• 200 m run

Saturday, Aug 8

Thursday, Aug 6

Track Thursday

• 800 m run
• 21/22 – 15/16 – 9/10 front squats + push ups
• 800 m run
• 21//22 – 15/16 – 9/10 thrusters + push ups
• 800 m run
• 21/22 – 15/16 – 9/10 squat cleans + push ups
• 800 m run

Wednesday, Aug 5

A) 4 rounds: 5 pulls ups + 10 single leg glute bridge each side

B) For time, every 2 minutes, 3 burpees

• 50 sand bag back squats
• 50 push up + db drag
• 50 sand bag front squat
• 50 box jumps

Tuesday, Aug 4

A) OTM for 10

• 1 push up + plank row each side
• 3 front squats
• 1 thruster

B) For time

• 10 power clean and jerks
• 10 burpee over db
• 8 …
• 8…..
• 2….
• 2…

Monday, Aug 3

5 rounds:

• 10 box jumps
• 20 db box ste ups
• 20 db snatches

Saturday, Aug 1

Team mile

Then, EMOM for 25 minutes

• 5 wall walks
• 10 burpee box jumps
• 10 clean and jerks
• 20 wall balls
• max sit ups

Team mile

Thursday, July 30

Track day

• 1 macho man + 200 m run
• 10 burpees + 200 m run
• 2 macho man + 200 m run
• 20 burpees + 200 m run
• 3 macho man + 200 m run
• 30 burpees + 200 m run
• 4 macho man + 200 m run
• 40 burpees + 200 m run

*macho man = 3 power cleans + 3 front squats + 3 shoulder to overhead

Core: 3 rounds of :30 on /:10 off

• flutter kicks
• super mans
• hollow twists
• plank hold

Wednesday, July 29

A) 4 rounds, alternating legs

• single leg dead lifts
• single leg lunges

B) EMOM until failure

• 1 pull ups + 2 push ups
• 2 pull ups + 4 push ups
• 3 pull ups + 6 push ups
• etc.

C) 5 rounds, on the minute:

• thrusters
• box jumps
• burpees
• pistols
• v-ups

Tuesday, July 28

A) OTM for 10 mins (double dbs)

• 1 push up + renegade rows
• 2 dead lifts
• 2 front squats
• 1 shoulder to overhead

B) 5 rounds (double db)

• 12 deadlift + burpee
• 9 front squats
• 6 shoulder to over head

C) core, :45 secs on/:15 secs off

• center plank
• left plank
• right plank

Monday, July 27

A) 5 rounds:

• 5 pull ups
• 10 v-ups
• 10 push ups

B) 100 box jump + burpees until complete, 1:00 on/1:00 off

C) 5 rounds, 1:00 on/ :10 secs off

• head stand hold
• gymnastics plank hold

Sunday, July 26

A) 4 X 200 m run with 1 min rest in-between

B) 8 rounds:

• 8 burpee over sandbags
• 8 hang squat cleans
• 400 m run

Saturday, July 25

• 1 mile run
• 10 rounds of:
  • 2 plank rows (each side)
  • 6 clean and jerks (each side)
  • 8 goblet squats
  • every 2 minutes, 5 burpees
• 1 mile run

Friday, July 24

Quesadilla with Rachel

Thursday, July 23

Jones Prep Track, 630 PM

• 200 m run
• 40 burpees
• 200 m run
• 40 db snatches
• 400 m run
• 30 burpees
• 400 m run
• 30 db snatches
• 600 m run
• 40 burpees
• 600 m run
• 40 db snatches

Core cashout

Wednesday, July 22

5 rounds:

• 10 double db clusters
• 15 burpees
• 1:00 rest

Tuesday, July 21

• 50 double unders
• 40 sit ups
• 30 push ups
• 20 double db lunges
• 10 double db man makers
• 20 double db lunges
• 30 push ups
• 40 sit ups
• 50 double unders

Monday, July 20

Pre: 4 rounds, alt legs each round

• 10 single leg dl
• 10 split lunges
• 10 push ups

5 rounds, :40 on/:20 off

• devil presses
• box jumps
• snatches
• pull ups

Sunday, July 19

nom nom nom

Saturday, July 18

• 800 m run
• 21 – 15 – 9 front squats + push ups
• 800 m run
• 21 – 15 – 9 thrusters + push ups
• 800 m run
• 21 – 15 – 9 squat cleans + push ups

Friday, July 17

10 rounds:

• 10 clean and jerks
• 20 box jumps

Thursday, July 16

See you at the track for:

• 200 m run
• 5 burpee + thruster
• 200 m run
• 50 double unders
• 200 m run
• 10 burpee + thruster
• 200 m run
• 50 double unders
• 200 m run
• 15 burpee + thruster
• 200 m run
• 50 double unders
• 200 m run
• 20 burpee + thruster
• 200 m run
• 50 double unders

Core cashout

Wednesday, July 15

Go to home depot to buy 50 lbs of play sand to fill new sandbag!

Tuesday, July 14

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each side)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Metcon: Double dumbbell fun

1 round every 2:30 minutes for 10 rounds

• 5 double db lungesters (lunge + lunge + thruster)
• 10 burpee over dumb bells

Core Cashout: 40 secs on/20 secs off, 5 rounds

• Headstand hold / headstand pikes
• Flutter kicks

Monday, July 13

5 rounds:

• 1 min burpee + box jump
• 1 min thruster
• 1 min v-ups
• 1 min clean and jerks

Sunday, July 12

• 400 m run
• 10 man makers
• 400 m run
• 20 devil presses
• 400 m run
• 30 clean and jerks
• 800 m run
• 40 snatches
• 800 m run
• 30 clean and jerks
• 400 m run
• 20 thrusters
• 400 m run
• 10 devil presses
• 400 m run

Saturday, July 11

Team of 4:

4 mile relay: Each person runs 800 m at a time

When you are not running, do continuous AMRAP of:

• 2 wall walks
• 5 man makers
• 10 front squats
• 20 sit-ups

Friday, July 10

go on a run

Thursday, July 9

Stuck on a late work call – boring.

Wednesday, July 8

5 rounds:

• 1 min box jumps
• 1 min snatches
• 1 min burpees
• 1 min front squats
• 1 min sit ups
• 1 min rest

Tuesday, Jul 7 

(Repeat from April 14)

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each side)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

A) For time:

• 100 double unders
• 21 burpees
• 75 double unders
• 15 burpees
• 50 double unders
• 9 burpees

B) 5 min rest after last person is done, then:

C) One round every 90 seconds for 10 rounds: (sub down to get :30 seconds rest)

• Odd minute (right side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges
• Even minute (left side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges

Core Cashout: 3 rounds

• 15 dumb bell leg lifts
• 10 dumb bell pull across

Monday, Jul 6

• 50 db plank rows
• 50 db glute bridges
• 50 sit ups
• 50 db push press
• 50 db dead lift
• 50 db thrusters
• 50 burpees

Core cashout: Tabata hollow rocks

Sunday, Jul 5

A) 1:00 pull ups + 2:00 plank

B) For time

• 50 db snatches, 50 sit ups, 25 hand release push ups
• 40 db snatches, 40 sit ups, 20 hand release push ups
• 30 db snatches, 30 sit ups, 15 hand release push ups
• 20 db snatches, 20 sit ups, 10 hand release push ups
• 10 db snatches, 10 sit ups, 5 hand release push ups

Saturday, Jul 4

1 mile run

Then 5 rounds:

• 10 clean and jerks
• 20 weighted step ups (10 each leg)
• 20 burpees

1 mile run

Friday, Jul 3

A) 4 rounds, alt legs each round:

• 10 single leg deadlift – weighted single db
• 10 single leg lunge – weighted single db
• 10 single leg glute bridge – body weight

B) OTM for 10 minutes: 5 front squats + 5 push presses (double db)

C) 5 rounds:

• 10 devil presses (double or single db)
• 20 db plank rows (10 each sidE)
• 30 jumping lunges

Wednesday, Jul 1

Quickie:

3 rounds: 12 burpees + 30 air squats

2 min rest

3 rounds: 12 burpees + 30 air squats

Tuesday, June 30

A) Every 1:30 for 5 sets: 2 snatch drop + 2 tall snatch

B) Every 2:00 for 5 sets: 1 Hang Power Sn + 1 Power Sn + 1 Hang Sqt Sn + 1 Sqt Sn

C) 10-8-6-4-2 front squats

D) 4 rounds:

• 5 man makers
• 10 dead lifts
• 400 m run

Monday, June 29

10 rounds: 2 min AMRAP + :30 sec rest

• Even rounds: 10 empty bb squat snatch + 10 burpees
• Odd rounds: 15 Kb swings + 15 pushups

Sunday, June 28

Every 2:30 for 10 rounds:

• 200 m run
• 5 push ups
• 10 KB swings
• 20 air squats

Saturday, June 27

1 mile run

20 rds: 1 macho man + 10 burpees (alternate with partner)

1 mile run

Friday, June 26

Cook and some Pod Saves America episodes

Thursday, June 25

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each side)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

A) 10 rounds every :30 seconds, switch sides every minute

• 2 DB deadlift
• 2 DB front squat
• 2 DB push press

B) 5 rounds:

• 20 DB thrusters
• 20 burpee over dumb bell
• 20 sit ups

C) Core: 3 rounds, maybe

• :45 plank center
• :15 sec rest
• :45 plank right
• :15 sec rest
• :45 plank left
• :15 sec rest

Wednesday, June 24

0:00 – 4:00: AMRAP

• 30 burpees
• 30 single db clean and jerk

4:00-5:00: rest

5:00-9:00: AMRAP

• 16 burpees
• 16 single db snatches

9:00-10:00: rest

10:00-11:00: AMRAP

• 10 burpees
• 10 single db clusters

Cashout: 3 rounds at talking pace  of one of the sets above

 

Tuesday, June 23

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each side)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

A) Pistol warm-up: 5 min AMRAP

• 4 side lunges
• 4 candle sticks
• 2 alternating pistols

B) 10 min time cap: 21-18-15-12-9 KB or DB swings and push ups

C) 20 min time cap

• 100 double under buy-in
• Then, 3 rounds:
  • 10 DB overhead lunges (R)
  • 10 DB overhead lunges (L)
  • 10 alternating pistols
  • 10 alternating db devil press
• 100 double under buy-out

D) 3 rounds: :30 secs on/:10 secs off

• Hollow hold
• Superman hold
• Hand stand / head stand/ tri-pod / plank
• Alternating toe touch v-ups

Monday, June 22

A) 10-8-6-4-2 strict press  + 10-8-6-4-2 front squats

B)

AMRAP 5 mins:

• 8 bb clean and jerks
• 8 bb front squats
• 8 burpees

2 min rest

AMRAP 5 minutes

• 6 double db clean and jerks
• 6 double db front squats
• 8 burpees

cash out: talking pace, 3 rounds of one of the rep schemes above

Core tabata, 4 times through:

• hollow rock
• super man
• hip dip
• glute bridge

Sunday, June 21

A) 4 rounds:

• 10 split lunge (switch legs each round)
• 10 single leg dead lift (switch legs each round)

B) 4 rounds: empty bb

• 10 dead lifts
• 10 front squat
• 10 strict press
• 10 btn push press
• 10 overhead squats

C) OTM 10 mins, alternating between

• 3 position power snatch + 1 ohs
• 3 position squat snatch + 1 ohs

D) 15 min amrap

• 15 power snatches
• 15 burpees
• 200 m run

Saturday, June 20

A) 100 M single DB walking lunge. Every minute, 4 dumb bell clusters

B)  For time

• 200 m run
• 30 deadlifts (135#)
• 400 m run
• 40 db snatches (35#)
• 800 m run
• 10 man makers (double db 35#)
• 800 m run
• 40 db snatches (35#)
• 400 m run
• 30 deadlifts (135#)
• 200 m run

Friday, June 19

Remember those chicken nuggets in the freezer you bought for the toddler? Eat those.

Thursday, June 18

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each side)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Workout: Every 2 minutes do 3 burpees, 30 min time cap

• 50 double unders
• 50 walking lunges
• 50 KB/DB swings
• 50 sit ups
• 50 thrusters
• 50 sit ups
• 50 KB/DB swings
• 50 walking lunges
• 50 double unders

Core: 3 rounds

• 20 plank up/down
• 20 toes to sky
• 20 flutter kicks

Wednesday, June 17

A) 5 rounds

• 15 burpees
• 3 macho mans (3 power cleans, 3 front squats, 3 shoulder to overhead)

B) 15 min AMRAP

• 5 – 10 strict pull ups
• 200 m run

C) sushi

Tuesday, June 16

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each shide)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Pre: OTM 10 minutes

• 5 push ups
• 10 air squats
• Plank for the rest of the minute

Metcon: EMOM for 20 minutes (if you don’t finish a round, sit a round out)

• 4 goblet squats
• 4 snatches
• 6 burpees

Core:  3 rounds

• :45 second R side plank, :15 second rest
• :45 second L side plank, :15 second rest
• :45 second center plank, :15 second rest

Monday, June 15

A) OTM 10 – 5 strict presses

B) OTM 3 pause back squats

C) Metcon:

• 50 burpees
• 1200 m run
• 75 db snatches
• 1200 m run
• 100 walking lunges

Sunday, June 14

• 30 hand release push ups
• 30 deadlifts
• 30 kb swings
• 30 goblet squats
• 30 burpees
• 1 min rest
• 5 rounds of: 20 foot hand stand walks + 25 sit ups
• 1 min rest
• 30 burpees
• 30 goblet squats
• 30 kb swings
• 30 deadlifts
• 30 hand release push ups

Saturday, June 13

Metcon: double DB or barbell. if empty barbell, double the reps. (I did 95# for deadlifts, and 65# for everything else.)

•  800 m run
•  25 deadlifts + 25 burpees
• 800 m run
• 25 squat cleans + 25 burpees
• 800 m run
• 25 snatches + 25 burpees
• 800 m run
• 25 clusters + 25 burpees
• 800 m run

Core: 4 rounds, :30 on/:30 off

• V-ups
• Russian twists
• Super mans
• Hip dips
• Strict press

Friday, June 12

Solo happy hour

Thursday, June 11

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each side)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

A) OTM for 10 minutes:

• 2 hang squat cleans
• 4 snatches
• 6 burpees

B) 30 minute time cap, 5 rounds:

• 20 squat cleans
• 20 snatches
• 20 burpees
• 20 double unders

C) Bring Sally Up leg lifts

Wednesday, June 10

A) 5X5 deadlift

B) 3 Rounds: (choose db or bb weight)
1 Minute  Thrusters
1 Minute Power Cleans
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
200 M run
1 Minute Rest

C) OTM for 10 minutes: Even minutes – 10 pushups; Odd minutes- Hand stand holds

Tuesday, June 9

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each shide)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

A) Extra skill + strength warm-up: 5 minute AMRAP

• 2 hand release push ups
• 2 candle sticks or single leg squat to chair (1 per leg)
• Add 2 each round until time is up

B) Conditioning: 20 min AMRAP

• 50 double unders
• 2 man makers (each side if single db)
• 4 devil presses (each side if single db)
• 8 alternating pistols / single leg squat to chair
• 16 burpee over dumb bell

C) Core: 4 rounds

• 10 hand stand press float drill (i’ll demo)
• 10 weighted sit ups
• 10 v ups

Monday, June 8

AMRAP 20:
100 Meter Farmers Carry
20 Double Dumbbell Deadlifts
30 AbMat Sit-ups

Sunday, June 7

A) OTM 10 minutes: 2 pause back squats + 2 pause over head squats

B) 3 sets: 3 muscle snatch + 3 over head squats + 3 snatch balance

C) 3 sets: 1 snatch pull + 1 hang squat snatch + 1 squat snatch

D) OTM 10 minutes: 1 squat snatch

E) Conditioning: 30-20-10 snatches + burpees

Saturday, June 6

A) 4 rounds:

• 5 strict hand stand push ups
• 5 hand stand press drill of your choice
• :30 hollow hold

B) 4 rounds (alternating legs each round):

• 10 weighted split lunges
• 10 weighted single leg dead lifts

C) EMOM for 10 minutes:

• 5 shoulder to overhead of choice
• 5 weighted squats of choice

D) Serious conditioning: 10 rounds (1 hour time cap):

• 5 double dumb bell man makers
• 400 m run

Friday, June 5

Eat snacks, watch Space Force

Thursday, June 4

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each shide)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

A) Every 1:30 minutes for 10 rounds

• 10 db plank row + db drag
• 10 air squats

B) 2 min rest

C) 20 min AMRAP:

• 50 KB or DB swings
• 50 walking lunges
• 50 db clusters

Every 2 minutes do 10 burpees (starting on the 0:00)

Core: 4 rounds

• 1:00 tripod or headstand hold
• 10 pike leg lifts

Wednesday, June 3

A) Overhead squat 3X3

B) 3 rounds: 1 snatch pull + 1 hang squat snatch + 1 snatch balance

C) OTM for 10 minutes: 1 snatch

D) 5 rounds: 2 front squats + 4 back squats

Conditioning: 15 min AMRAP

• 1 round of “cindy”
• 1 clean + jerk
• 1 round of “cindy”
• 2 clean + jerk
• 1 round of “cindy”
• 3 clean + jerk
• ..etc.

“cindy” = 5 dumb bell renegade rows each side + 10 push ups +15 goblet squats

Handstand practice: 5 free standing holds

Tuesday, June 2

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each shide)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Mini strength: OTM for 10 minutes

• Odds: :30 of push ups, :30 rest
• Evens: :30 of dumb bell overhead lunges (alternating legs), :30 rest

2 minute rest, then straight into:

Conditioning: 6 rounds, every 2 minutes:

• 75 double unders
• Max devil presses (single db)
• 1 min rest

Core:

• 1:00 hollow hold
• 10 super mans
• :45 hollow hold
• 10 super mans
• :30 hollow hold
• 10 super mans
• :15 hollow hold
• 10 super mans

Monday, May 30:

A) OTM for 10 minutes: 2 pause front squats (3 seconds)

B) 3 rounds: 3 muscle cleans + 3 front squats + 3 push jerks

C) 3 rounds: 1 clean pull + 1 hang squat clean + 1 push jerk

D) OTM for 10 minutes: 1 clean + jerk

Conditioning:

• 15 minute AMRAP: 2-4-6-8-10….. reps of:
  • Hang Clean
  • Push Press
  • Front squat
  • 10 burpees after each round
• 800 m recovery run
• 15 min AMRAP of 2-4-6-8-10…reps of
  • Burpee with strict push up
  • Snatch
  • Weighted lunges
  • 10 sit-ups after each round

Sunday, May 31: a little bit of snatch tech drills

Saturday, May 30:

Pre:

• 10-8-6-4-2 reps of strict pull-ups and v-ups
• 2-4-6-8-10 reps of strict hand stand push ups and :20 hollow hold
• AMRAP 6 minutes: 10 weighted lunges + 10 kb swings

Conditioning: Every 5 minutes for 6 rounds:

• 8 power clean and jerks
• 400 m run
• 10 burpees

Friday, May 29:

4 rounds: 400 m run ‘fast’, 400 m recovery walk

Thursday, May 28

Warm-up:

• 2 rounds through:
  • 10 calf raises
  • 10 good mornings
  • 10 single leg dead lifts (5 each shide)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Workout: 30 min cap

• 8 devil press
• 80 sit ups
• 8 devil press
• 80 air squats
• 8 devil press
• 80 double unders
• 8 devil press
• 80 KB swings / DB swings
• 8 devil press
• 80 double unders
• 8 devil press
• 80 air squats
• 8 devil press
• 80 sit ups
• 8 devil press

single dumbbell devil press, alternating each side

Core cashout: 3 rounds

• 30 sec russian twist (weighted or body weight)
• 15 sec rest
• 30 sec super mans (weighted or body weight)
• 15 sec rest
• 30 sec flutter kicks (weighted or body weight)
• 15 sec rest
• 30 sec plank
• 15 sec rest

Wednesday, May 27

Clean Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull

Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull

Conditioning
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Tuesday, May 26

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 single leg dead lifts (5 each shide)
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges
  • 10 shoulder taps
  • 5 inch worm with push up
  • 5 high jumps
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Workout: 24 min AMRAP

• 2 lungesters
• 4 snatches
• 6 deadlifts
• 4 lungesters
• 6 snatches
• 8 deadlifts
• 6 lungesters
• 8 snatches
• 10 deadlifts
• ………etc

(For single dumb bells: lungesters alternate every rep, snatches alternate every rep, deadlifts alternate half way through the round)

Core cashout: 5 rounds

• 8 dumb bell drags
• 10 alternating leg v-ups
• 30 secs rest

Monday, May 25

Midday running:

• 2 mile jog
• 4 rounds: 400 m fast, 400 walk recovery
• 2 mile jog

Evening tech conditioning:

• 7 rounds of 1:30:  3 strict hand stand push ups + 4 shoulder taps
• 7 rounds of 1:30: 2 front squats + 4 back squats
• For time:
  • 50 sit ups, 20 ft hand stand walk, 25 double dumb bell dead lifts
  • 40…20…20
  • 30….20…15
  • 20…20…10
  • 10….20….5

Sunday, May 24

(empty 45# barbell)

• 25 strict press
• 25 push press
• 25 push jerk
• 100 double unders
• 25 front squat
• 25 back squat
• 25 overhead squat
• 100 double unders
• 25 hang squat cleans
• 100 double unders
• 25 hang squat snatch
• 100 double unders

Saturday, May 23

1 mile run

30 rounds of:

• 5 double dumb bell deadlift/athelete’s choice
• 10 push ups
• 10 sit ups
• 15 air squats

1 mile run

Friday, May 22

Rest day

Thursday, May 21

Warm-up:

• 2 rounds through:
  • 20 jumping jacks
  • 10 good mornings
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 plank jacks
  • 5 inch worm with push up
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

20 min AMRAP: 

• 50 sit-ups
• 50 push-ups
• 50 air squats
• 10 wall walks or 10 of (1 inch worm + 8 shoulder taps)
• 50 air squats
• 50 push ups
• 50 sit ups

Every min on the min, 2 man makers (one each side with one dumb bell)

Core: 4 rounds

• :20 secs flutter kicks
• :10  rest
• :20  hip dips
• :10 rest
• :20 super mans
• :10 rest
• :20 hollow rocks
• :10 rest

Wednesday, May 20

5 rounds of 3 min AMRAP

• 3 cleans
• 6 push ups
• 9 air squats
• 1 min rest

4 rounds:

• :20 secs of single dead lift (R)
• :20 secs of rest
• :20 secs of single dead lift (L)
• :20 secs of rest
• :20 secs of renegade row (R)
• :20 secs of rest
• :20 secs of renegade row (L)

Tuesday, May 19

Warm-up:

• 2 rounds through:
  • 20 jumping jacks
  • 10 good mornings
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges/10 jumping lunges
  • 10 single leg dead lifts (R, then L)
  • 10 plank jacks
  • 5 inch worm with push up

Workout:

• 1 round:
  • 160 double unders / 320 single unders or toe taps
  • 100 weighted lunges
  • 40 burpees
  • 20 toe touch crunches
• 2 rounds:
  • 80 double unders /160 single unders or toe taps
  • 50 weighted lunges
  • 20 burpees
  • 10 toe touch crunches
• 3 rounds:
  • 40 double unders 80 single unders or toe taps
  • 26 weighted lunges
  • 10 burpees
  • 5 toe touch crunches

Core: 8 Rounds:
20 Seconds Max V-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

Monday, May 18

• Pre:
  • 10 single leg dead lifts (R then L)
  • 10 single leg split squats (R then L)
  • 10 glute bridges
• Conditioning: 20 min AMRAP
  • 10 deadlifts
  • 50 double unders
  • 10 front squats
  • 200 m run
• Post: 3 rounds
  • 10 pull ups
  • 10 straddle sit leg lifts (each leg)

Sunday, May 17

• 1 mile run
• 100 air squats
• 25 burpees
• 100 snatches
• 25 burpees
• 100 weighted lunges
• 25 burpees
• 100 clean and jerks
• 25 burpees
• 100 sit ups
• 1 mile run

Saturday, May 16

On the minute for 10 minutes: 2-3 front squat w/ 3 second pause at the bottom

3 rounds:

• 3 jerk strict press
• 3 jerk balance
• 1 pausing split jerk

3 rounds:

• 2 tall cleans
• 1 split jerk

Every 1:30 for 6 rounds:

• 1 hang squat clean
• 1 squat clean
• 1 split jerk

Conditioning:

• 21 – 15 – 9 clean and jerk + 400 m run
• 21 – 15 – 9 front squat + 400 m run
• 5 rounds: 10 push ups + 20 sit ups

Friday, Mar 15

REST DAAYY

Thursday, May 14

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges/10 jumping lunges
  • 10 single leg dead lifts (R, then L)
  • 5 inch worm with push up
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R), :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest
  • :30 seconds dumb bell dead lifts: 10 seconds rest

Happy belated bday to Wendy (5/10)

• 43 burpees buy-in
• 5 rounds:
  • 10 dumb bell snatches (10 each arm)
  • 10 weighted lunges (10 each leg)
• 43 burpees buy-out

Core: 3 rounds

• 10 dumbbell sit ups
• 10 russian twists
• 10 side planks with hip raises (R)
• 10 side planks with hip raises (L)
• 10 v ups

Wednesday, May 13

Pre: 2 rounds

• 10 elevated split squats each leg
• 10 single leg dead lifts each leg (single db)

4 rounds:

• 12 front squats (double db)
• 4 x 25 ft shuttle run
• 12 clean and jerks (double db)
• 4 x 25 ft shuttle rum
• 6 devil presses (double db)
• 4 x 25 shuttle run

Tuesday, May 12

Warm-up:

• 2 rounds through:
  • 20 jumping toe taps
  • 10 good mornings
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges/10 jumping lunges
  • 5 inch worm with push up
• Then, 2 rounds through:
  • :45 seconds dumb bell overhead hold (R), :15 seconds rest
  • :45 seconds dumb bell overhead hold (L), :15 seconds rest
  • :45 seconds dumb bell squat hold, :15 seconds rest

AMRAP 20 mins

• 4 man makers
• 50 double unders
• 25 sit ups

Core

• Bring Sally Up — leg lifts

Monday, May 11

5 rounds:

• 1 pausing high hang squat snatch
• 1 pausing hang squat snatch
• 1 pausing squat snatch

On the minute for 4 minutes: 1 snatch

Every 1:30 min for 7 rounds: 2 front squats + 4 back squats

Conditioning: 20 min AMRAP

• 20 clean and jerks (single db)
• 40 double unders
• 20 reverse lunges (single db)
• 400 m run

Sunday, May 10

4 rounds:

• 15 split squats w/ single DB
• 15 single leg DB dead lifts
• 15 back squats (empty bb)
• 15 dead lifts (empty bb)

5 rounds:

• 10 deadlifts
• 20 burpees
• 400 m run

4 rounds:

• 20 v-ups
• 20 hip dips
• 1 min rest

Saturday, May 9

• 1 mile run
• 20-18-16——2
  • Thrusters
  • Push ups
  • DB snatches
  • Sit ups
  • Air squats
  • Burpees
• 1 mile run

Friday, May 8

Rest day

Thursday, May 7

Warm-up:

• 2 rounds through:
  • 20 jumping toe taps
  • 10 good mornings
  • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
  • 10 lunges/10 jumping lunges
  • 5 inch worm with push up
• Then, 2 rounds through:
  • :45 seconds dumb bell overhead hold (R, :15 seconds rest
  • :45 seconds dumb bell overhead hold (L), :15 seconds rest
  • :45 seconds dumb bell squat hold, :15 seconds rest

AMRAP 24 minutes

• 50 double unders
• 40 air squats
• 30 push ups
• 20 single dumb bell snatches

Core cash out: 5 rounds – :20 secs on/:10 secs off

• hollow rocks
• plank Jacks
• pike leg lifts

Wednesday, May 6

• 5 rounds
  • 20 burpees
  • 3 ‘macho mans’ (3 power cleans + 3 front squats + 3 shoulder to overhead)
• Then, 4 rounds
  • 400 m run
  • 10 strict pull ups

Tuesday, May 5

Warm-up:

• 2 rounds through:
  • 10 jumping toe taps
  • 10 good mornings
  • 10 air squats
  • 10 lunges
  • 5 inch worm with push up
• Then, 2 rounds through:
  • :45 seconds dumb bell overhead hold (R, :15 seconds rest
  • :45 seconds dumb bell overhead hold (L), :15 seconds rest
  • :45 seconds dumb bell squat hold, :15 seconds rest

Metcon:

• 100 double unders
• 10-12-16
  • burpee over dumbbell
  • single dumb bell lungesters
• 100 double unders
• 16-12-10
  • burpee over dumbell
  • single dumb bell lungesters
• 100 double unders

(lungester for today = lunge each side + thruster. alternate dumb bell arms each rep.)

Core: 5 rounds OTM of :45 secs on / :15 secs rest

• Alternating leg v-ups
• Plank

Monday, May 4

• 5 rounds:
  • 1 tempo front squat
  • 1 front squat
  • 1 thruster
• 3 rounds:
  • 400 m run
  • 10 strict pulls
• 3 rounds:
  • 20 double dumb bell dead lifts
  • 15 barbell thrusters
• 3 rounds:
  • 20 barbell overhead lunges
  • 20 dumb bell hip thrusters
  • 20 single leg barbell dead lifts (10 each side)

Source: Comptrain modification

Sunday, May 3

• Warm up:
  • 10 strict press
  • 10 front squat
  • 10 back squat
  • 10 strict press
  • 400 m run
• 5 rounds:
  • 1 tempo snatch dead lift
  • 1 tempo snatch pull
  • 1 snatch pull
• 400 m run
• 5 rounds:
  • 1 snatch push press
  • 1 snatch push jerk
  • 1 snatch snatch balance
• 400 m run
• 5 rounds:
  • 1 high hang snatch
  • 1 hang snatch
  • 1 snatch
• 400 m run

Inspiration: Enjoy moving slow and new rented barbell

Saturday, May 2

‘Bert’ For Time:

• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

Friday, May 1

Rest day! Eat snacks.

Thursday,  April 30

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 calf raises
  • 10 air squats
  • 10 lunges
  • 5 inch worm with push up
  • 5 candle sticks
• Then, 2 rounds through:
  • :40 seconds dumb bell overhead hold (R, :10 seconds rest
  • :40 seconds dumb bell overhead hold (L), :10 seconds rest
  • :40 seconds dumb bell squat hold, :10 seconds rest

For time: Time cap of 35 minutes

• 100 air squats
• 90 tuck sit ups or v-ups or normal sit ups
• 80 single dumb bell shoulder to overhead
• 70 push ups
• 60 jumping lunges
• 50 burpees
• 40 single dumb bell goblet squats
• 30 single dumb bell hang power cleans
• 20 pistol squats or single leg candle sticks or double leg candle sticks
• 10 single dumb bell devil press (burpee with push up plus hang snatch) (5 each side)

Cashout: break

Wednesday,  April 29

Tech complex: 5 rounds, empty barbell

• 1 pausing snatch deadlift
• 1 tempo snatch pull
• 1 snatch pull
• 1 snatch

For time: 4 rounds, empty barbell

• 20 hang power snatches
• 20 burpee over dumb bell
• 20 over head squats
• 400 m run

Core cashout:

• 10 hip raises (each leg)
• 10 pike leg lifts
• 2 free standing hand stand holds

Tuesday,  April 28

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 calf raises
  • 10 air squats
  • 10 inch worm with push up
  • 10 lunges
• Then, 2 rounds through:
  • :40 seconds dumb bell overhead hold (R, :10 seconds rest
  • :40 seconds dumb bell overhead hold (L), :10 seconds rest
  • :40 seconds dumb bell squat hold, :10 seconds rest

20 min AMRAP:

• 5 single dumb bell over head squat (each side) /sub = front squat or overhead lunges
• 10 burpees
• 20 single dumb bell clean and jerks
• 30 double unders

Core cashout: 3 rounds

• 20 leg lifts with dumb bell overhead
• 20 iron crosses
• 1:00 plank
• :30 seconds rest

Source: modification of Comptrain Home wod

Monday, April 27

At talking pace, for time, empty barbell

• 20 back squats
• 20 front squats
• 20 OH squats
• 400-meter run
• 20 strict press
• 20 push press
• 20 push jerks
• 400-meter run
• 40 hang squat cleans
• 400-meter run
• 40 hang power snatch
• 400-meter run

Sunday, April 26

20 min jog to track. Then,

• 200 m fast, 200 m slow
• 400 m fast, 400 m slow
• 600 m fast, 400 m slow
• 800 m fast, 400 m slow

Then, 20 min jog back home.

Saturday, April 25

For time:

• 800 m run
• 100 thrusters
• 100 sit ups
• 100 burpees
• 800 m run
• 100 thrusters
• 100 sit ups
• 100 burpees
• 800 m run

Friday, April 24

Rest day

Thursday, April 23

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 air squats
  • 10 inch worm with push up
  • 10 hollow rocks
  • 10 lunges
• Then, 2 rounds through:
  • :40 seconds dumb bell overhead hold (R, :10 seconds rest
  • :40 seconds dumb bell overhead hold (L), :10 seconds rest
  • :40 seconds dumb bell squat hold, :10 seconds rest

For time: 7 rounds (30 min cap)

• 7 hand release push ups
• 7 lungesters (front squat vs thruster)
• 7 V-ups / jack knives
• 7 dead lifts (each side, so 14)
• 7 burpees
• 7 snatches (each side, so 14)
• 7 dumb bell pull across

Cashout: 3 rounds

• 10 pike leg lifts
• 10 hip dips (each side)
• 10 weighted sit ups
• :30 seconds rest

Inspiration: The Seven

Wednesday, April 22

For time: 2 rounds

• 400 m run
• 25 pull ups
• 400 m run
• 50 burpees
• 400 m run
• 100 air squats

Tuesday, April 21

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 air squats
  • 10 inch worm with 4 shoulder taps (vs push ups)
  • 10 lunges
• Then, 2 rounds through:
  • :40 seconds dumb bell overhead hold (R, :10 seconds rest
  • :40 seconds dumb bell overhead hold (L), :10 seconds rest
  • :40 seconds dumb bell squat hold, :10 seconds rest

Amp up of the CrossFit Fundraiser Open 21.3 (b/c I don’t have the right equipment anyways)

• 100 dumb bell dead lifts (each side is one rep)
• 100 flutter kicks
• 100 walking lunges
• 100 dumb bell thrusters (each side is one rep)

Plank cashout: 3 rounds

• R side plank (:40 secs on/:20 secs rest)
• Middle plank (:40 secs on/:20 secs rest)
• L side plank (:40 secs on/:20 secs rest)

Monday, April 20

For time: 

• 30-20-10
  • Burpees
  • Lunges
  • Leg Lifts
• 30-20-10
  • Dumb bell squats
  • Hip Dips
  • Push Ups
• 30-20-10
  • Dumb bell snatches
  • Dips
  • Dumb bell drags

Sunday, April 19

For time:

• 2 single dumb bell man makers (one on each side = 1 rep)
• 200 meter run
• 4 single dumb bell man makers
• 200 meter run
• ……
• 10 single dumb bell man makers
• 200 m run

Cashout: 3 rounds through of :40 secs work +:20 rest, with 2 min rest in between each round

• (R) Bulgarian split squat
• (R) side plank
• (R) single leg deadlift w/ dumb bell
• (L) Bulgarian split squat
• (L) side plank
• (L) single leg deadlift w/ dumb bell

Saturday, April 18

For time: “Zachary Tellier” Hero WOD:

• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Friday, April 17

Active rest day – 25 minute jog/walk with Eric

Thursday, April 16

Pre-mobilize

Warm-up:

• 2 rounds through:
  • 10 good mornings
  • 10 air squats
  • 10 high jumps
  • 10 inch work with push up
  • 10 sit ups
• Then, 2 rounds through:
  • :40 seconds dumb bell overhead hold (R, :10 seconds rest
  • :40 seconds dumb bell overhead hold (L), :10 seconds rest
  • :40 seconds dumb bell squat hold, :10 seconds rest

10 rounds for time: Alternate sides each round

• 15 single dumb bell dead lifts
• 12 single dumb bell hang power cleans
• 9 single dumb bell push jerks

Cash out: 20 secs on, 10 secs off, 4 rounds through

• Flutter kicks
• Burpees
• Hollow rocks
• Plank Jacks

Inspiration: DT

Wednesday, April 15

Every 3 minutes for 7 rounds:

• 12 dumb bell snatches
• 6 burpees over dumb bell
• 12 weighted lunges
• 6 burpees over dumb bell

Cashout – 4 rounds:

• :30 seconds dumb bell row (alternate sides each round)
• :30 plank hip dips
• :30 single leg dumb bell dead lift (alternate sides each round)
• :30 hollow rock
• :30 sec rest

Tuesday, April 14

Mobilize before-hand

Warm-up:

• 2 rounds through
  • 20 jumping jacks
  • 20 reverse lunges
  • 10 hand release push ups
  • 10 tempo air squats – 3 seconds down, 3 second pause, 1 second up
  • 10 calf raises
• Then, 2 rounds through:
  • :40 seconds dumb bell overhead hold (R, :10 seconds rest
  • :40 seconds dumb bell overhead hold (L), :10 seconds rest
  • :40 seconds dumb bell squat hold, :10 seconds rest

For time, 15 min cap (CrossFit Fundraiser Open 21.2):

• 100 double unders
• 21 burpees
• 75 double unders
• 15 burpees
• 50 double unders
• 9 burpees

5 min rest after last person is done, then:

One round every 90 seconds for 10 rounds: (sub down to get :30 seconds rest)

• Odd minute (right side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges
• Even minute (left side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges

Core Cashout: 3 rounds

• 15 dumb bell leg lifts
• 10 dumb bell pull across (back by popular demand!)

Monday, April 13

For Time:

• 20 strict pull ups
• 400 m run
• 40 dumbbell clean and jerks
• 800 m run
• 40 dumbbell clean and jerks
• 400 m run
• 20 strict pull ups

Core cashout: 3 rounds

• 50 flutter kicks
• 30 weighted dumbbell hip thrusters
• 20 weighted sit ups

10 free standing hand stand practice attempts

Source: Comptrain home modification
Inspiration: Nice weather today

Sunday, April 12

Peleton interval run workout (“30 minute Intervals Run with Chase Tucker”):
3 rounds of 6 mins at 7-8 RPE, then 3 minutes at 2-3 RPE

Handstand drills

Saturday, April 11

50 rounds for time:

• 5 push ups
• 10 sit ups
• 15 air squats

Source: Sophia via Coach Taylor from SLSC
Inspiration: Saturday

Friday, April 10

Rest day. Walk/Run with Eric for 30 minutes

Thursday, April 9

Mobilize before hand

Warm-Up

• 2X:
  • 10 Good Mornings
  • 10 Scap Push Up
  • 10 Air Squats
  • 10 Shoulder Taps
  • 10 Lunges
  • 5 burpees
• 2X: On the minute
  • :40 seconds single arm dumb bell overhead hold (R)
  • :40 seconds single arm dumb bell overhead hold (L)
  • :40 seconds weighted squat hold

Workout (morning home video demo)

• 5 min AMRAP of Single Dumb Bell Man Makers (w/ push up)
• 3 min rest
• 5 min AMRAP of Single Dumb Bell Devil Press
• 3 min rest
• 5 min AMRAP of burpees

Cashout: 4 rounds

• 20 alternating single leg  toe taps
• 20 flutter kicks
• 1:00 plank

Source: Street Parking modification
Inspiration: It’s almost  Friday

Wednesday, April 8

5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Source: Comptrain Home
Inspiration: Just get it done

Tuesday, April 7

Warm-up:

• 2 rounds through
  • 20 jumping jacks
  • 20 dumb bell dead lifts (10 each side)
  • 10 hand release push ups
  • 10 tempo air squats – 3 seconds down, 3 second pause, 1 second up
• Then, 2 rounds through:
  • :30 seconds dumb bell overhead hold (R, :10 seconds rest
  • :30 seconds dumb bell overhead hold (L), :10 seconds rest
  • :30 seconds dumb bell squat hold, :10 seconds rest

A) CrossFit Fundraiser Workout: 10 min AMRAP ( If you’ve already done it, you can do it again!)

• 9 single arm dumb bell snatches – right
• 10 air squats
• 9 single arm dumb bell snatches – left
• 10 push ups

B) Then, 5 minute rest

C) Then, For Time:

• 100 double unders, 50 sit ups, 15 jumping lunges
• 80 double unders, 40 sit ups, 15 jumping lunges
• 60 double unders, 20 sit ups, 15 jumping lunges
• 40 double unders, 20 sit ups, 15 jumping lunges
• 20 double unders, 10 sit ups, 15 jumping lunges

(Sub for double unders is 2X single unders or 2X jumping toe taps to dumb bell)

D) Core cash out, 3 rounds:

• 10 pike leg lifts
• 10 dumb bell pull across

Source: CrossFit Fundraiser workout + modification of CompTrain home

Monday, April 6

20 min midday jog

20 min AMRAP

• 4 strict pull ups
• 8 burpees
• 12 weighted lunges

Sunday, April 5

Peleton interval run workout (“30 minute Intervals Run with Chase Tucker”):
3 rounds of 6 mins at 7-8 RPE, then 3 minutes at 2-3 RPE

Saturday, April 4

CrossFit Fundraiser Workout: 10 min AMRAP

• 9 single arm dumb bell snatches – right
• 10 air squats
• 9 single arm dumb bell snatches – left
• 10 push ups

Then, 2 minute rest followed by 8 min AMRAP of talking pace of the same workout above.

Accessory: 

• 2 rounds: 10 sitting straddle leg lifts (one leg at a time)  + 10 single leg weighted dead lifts
• 3 rounds: wall-assisted handstand shoulder taps + 3 attempts unassisted static hand stand holds

Source: CrossFit mainsite + a nod to gymnastics drills and glute PT

Friday, April 3

“Warm up” – 20 minute Peleton interval run to stop feeling like a potato

For time: 100 single dumb bell clean and jerks, stop every minute to do 5 lateral dumb bell burpees

Cashout: 4 rounds

• 6 dumb bell lateral rows each side
• 20 hollow rocks
• 8 straddle hand stand press drills 
• 24 hip dips

Source: Peleton + CompTrain Home

Thursday, April 2

Pre-mobility: All your parts

Warm-up:

• 3 rounds of:
  • 10 jumping jacks
  • 10 single dumb bell dead lifts (5 each side)
  • 5 goblet squats
  • 5 inch worm w/ push up

• 2 rounds: 30 secs on, 10 secs off
  • Dumb bell over head hold (R)
  • Dumb bell over head hold (L)
  • Bottom of squat with dumb bell

• Then, warm up dumb bell snatches and thrusters

Workout: One time through. 50 reps of everything. 30 minute time cap.

• Dead lift jumps
• Sit ups
• Single dumb bell snatch (switch every time)
• Walking lunges
• Single dumb bell push press (switch every 5)
• Good morning (dumb bell in front or on back rack)
• Single dumb bell thrusters (switch every 5)
• Burpees
• Double unders (sub 100 single unders, or 100 jumping toe taps on dumb bell)

Cashout: 3 times through

• Side Plank (L) – 1:00 hold
• Center Plak – 1:00 hold
• Side Plank (R) -1:00 hold
• 1:00 rest

Inspiration: “Filthy Fifty”

Wednesday, April 1

“Deck of cards” with Eric

• Spades = burpees
• Club = V ups
• Diamonds = shuttle runs
• Hearts = lunges

Cashout = dinner

Tuesday, March 31

Mobility on your own: calves, hips, shoulders, hams

Warm-up: 3 rounds

• 10 good mornings
• 10 calf raises
• 10 jumping jacks
• 5 body weight lungesters
• 5 inch worms with push up

AMRAP 20 mins:

• 50 double unders
• 20 single dumb bell lungester (front squat vs thruster)
• 50 double unders
• 20 single dumb bell devil presses

Core cashout: 4 rounds through :20 secs on, :10 off

• Iron Crosses
• V-ups
• Hip Dips
• Hollow Hold

(Demo of lungester and devil presses today – sorry, really qiuet)

Monday, March 30

AMRAP 20 mins:

• 20 single arm dumb bell snatches
• 50 double-unders
• 5 wall walks
• 200 m run

Then accessory work,  5 rounds of:

• 5 strict pull ups
• 10 supine toe touches

Sunday, March 29

Peleton interval run workout (“30 minute Intervals Run with Chase Tucker”):
3 rounds of 6 mins at 7-8 RPE, then 3 minutes at 2-3 RPE

Then accessory work of 4 rounds, every minute on the minute for 40 seconds:

• Hollow hold
• Single leg dumb bell dead lift (alternate between L and R each round)
• Single arm dumb bell overhead  lunges (L)
• Single arm dumb bell overhead lunges (R)

Equipment: single dumb bell
Source: Peleton mobile app + modification of Comptrain Home
Inspiration: Good weather day and recommendation from Sophia

Saturday, March 28

500 burpees. 6 burpees/minute.

Equipment: Something to entertain you while doing burpees for over an hour
Source: Sophia suggested 1000, but I’m not quite bored enough yet
Inspiration:  Time

Friday, March 27

Rest day. Light jog/walk with Eric, and mobility.

Thursday, March 26

(recommend doing some shoulder and hip mobility before)

Warmup:
3 rounds:

• 10 good mornings
• 10 shoulder taps
• 10 air squats
• 20 jumping jacks

For time, or AMRAP in 20 mins:

• 2 single dumb bell man makers
• 2 lateral burpee over dumb bell
• 4 single dumb bell man makers
• 4 lateral burpee over dumb bell
• …..
• 10 single dumb bell man makers
• 10 lateral burpee over dumb bell

*single dumb bell man maker = bent over plank row with dumb bell (one each side) + dumb bell thruster (one each side)

Cashout: Tabata sit ups

Equipment: Single dumbbell
Source: Matching impetus of Comptrain home workout w/o pull ups
Inspiration:  Do a diff movement than you’ve done so far at home

Wednesday, March 25

On the minute for 20 mins:

• :40 burpees
• :40 double unders
• :40 dumb bell snatches
• :40 hand stand hold
• :40 air squats

Equipment: Single dumbbell, jump rope
Source: Modification of  West Loop Crossfit
Inspiration:  Go at talking pace to take a break today

Tuesday, March 24
For Time:

• 50 Double-Unders  + 10 lateral burpee over barbell + 10 weighted lunges
• 50 Double-Unders + 10 lateral burpee over barbell + 20 weighted lunges
• 50 Double-Unders + 10 lateral burpee over barbell + 30 weighted lunges
• 50 Double-Unders + 10 lateral burpee over barbell + 40 weighted lunges
• 50 Double-Unders +10 lateral burpee over barbell + 50 weighted lunges

Core cashout: Every minute on the minute for 8 minutes:
Alternate between :40 sec hand stand hold or plank (hands v. elbows) and :40 sec hollow rocks

Equipment: Single dumbbell (or weighted back pack), jump rope
Source: Modification of Comptrain + West Loop Crossfit
Inspiration:  Ana Luangxaysana hating on burpees

Monday, March 23

For time, 10 rounds:

• 5 hand-release push ups
• 10 dumbbell swings
• 10 dumbbell push press (5 each side)
• 15 air squats

Cash out, 5 rounds:

• 10 m handstand walk
• 5 pull ups

Equipment: Single dumbbell, pull up bar (whee!)
Source: Modification from South Loop Crossfit 

Sunday, March 22

For time, 5 Rounds 

• 20 DB Hang Snatches
• 25 DB Goblet Squats
• 30 Sit-ups

Tabata (8 rounds of :20 on, :10 off) core cash out

• Hollow Rocks
• Glute Bridges
• Super Mans
• Flutter Kicks

Equipment: Single dumbbell
Source: Modification of West Loop Crossfit + Comptrain Home
Inspiration: Still excited that mail-order dumbbells arrived earlier than expected

Saturday, March 21

5 rounds:

Mel variation:

• 1 min single arm dumbbell thrusters
• 1 min single arm dumbbell clean and jerks
• 1 min lateral jumps over dumbbell
• 1 min single arm hang dumbbell snatches
• 1 min burpees w/ push-up
• 1 min rest

Eric variation: (no squats, no jumping)

• 1 min single arm dumbbell push press
• 1 min single arm dumbbell cleans
• 1 min Bulgarian split squats
• 1 min single arm dumbbell snatches
• 1 min burpees w/ push-up
• 1 min rest

Lex variation: (no press, no pull)

• 1 min fast feet
• 1 min Bulgarian split squats
• 1 min single dumbbell deadlifts
• 1 min jumping air squats
• 1 min no push-up burpee
• 1 min rest

Then, cash out with max effort plank

Equipment: Single dumbbell
Source: Modification of Comptrain Home
Inspiration: So excited that mail-order dumbbells arrived earlier than expected

Friday, March 20

8 rounds:

• :45 seconds fast run
• 1:15 jog
• 1:00 walk

Then, for time:

10 – 9 – 8 – 7 – 6…….1 reps of

• Burpee with strict push up
• Russian twists
• jumping squats

Equipment: Somewhere to run outside
Source: Street Parking Endurance + West Loop Crossfit

Thursday, March 19

Every minute on the minute for 8 minutes: Alternate between :40 sec hand stand hold and :40 sec hollow rocks

20 min AMRAP:

• 10 burpees
• 15 air squats
• 20 sit ups

Cashout: Tabata double unders (:20 on, :10 off, for 8 rounds)

Source: West Loop Crossfit 
Equipment used: Jump rope, open wall for hand stands

Wednesday, March 18

For Time

• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Jumping Squats
• 10 Burpees
• 10 meter hand stand walk
• 10 Burpees
• 20 Jumping Squats
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

Source: No equipment modification of “Fat Amy” workout.
Equipment used: Small strip of land to do handstand walks
Inspiration: Wendy Curry

Sunday, March 15

For time, 8 rounds:

• 50 double unders
• Run 100 m
• 25 walking lunges
• Run 100 m
• 15 push ups
• Run 100 m
• 25 air squats
• Run 100 m

Equipment used: Park for running, jump rope, yoga mat (jump rope on your yoga mat to prevent the rope from shredding)
Inspiration: Sunshine

Friday, March 13

For time

• 2 burpees
• Run 400 m
• 4 burpees
• Run 400 m
• …. go up by 2 burpees each time
• 20 burpees
• Run 400 m

Equipment used: Park for running
Source: A workout I did with Kaitlin Munn a long time ago

Thursday, March 12

AMRAP, 40 minutes: Run outside