WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Thursday 4/9/20

Thursday 4/9/20

Rail Trail Challenge

100 Burpees for time

*12 min cap*

POST YOUR VIDEOS AND SCORES

Cashout: 3 Sets
45 sec Hollow hold
45 sec Glute Bridge

*No rest btwn mvmnts/sets*

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Wednesday 4/8/20

Wednesday 4/8/20

Limited Equipment
AMRAP20
10 Pull Ups or 5 DB Rows (per side)
10 x DB or KB Deadlifts
10 Alternating One legged squats or Squats w/ feet close together
50 Double Unders

No Equipment

AMRAP20
10 Odd Object Row
10 Odd Object Deadlifts
10 Alternating One legged squats or Squats w/ feet close together
50 Line Hops or Jumping Jacks

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Tuesday 4/7/20

Tuesday 4/7/20

“17.1 At home version”

Limited Equipment
50 – 40 – 30 – 20 – 10
DB Snatch 50/35 – alternating

*In btwn each set complete
15 DB Facing Burpee*

No Equipment
40 – 30 – 20 – 10
Alternating Box/Chair Step ups

*In btwn each set complete
15 DB Facing Burpee*

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Monday 4/6/20

Monday 4/6/20

Limited Equipment
3 Rounds
20 Alternating Russian Twist
30 Goblet Squats
20 Sit ups
30 Wall Balls
20 Tuck-ups
30 Alternating Jumping Lunges

*Rest 1 min btwn rounds*

No Equipment
3 Rounds
20 Alternating Russian Twist
30 Air Squats
20 Sit ups
30 Jumping Squats
20 Tuck-ups
30 Alternating Jumping Lunges

*Rest 1 min btwn rounds*

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Sunday 4/5/20

Sunday 4/5/20

Limited Equipment
50 – 30 – 10
Alternating DB Hang Clean + Jerk

*After each set run 400m, finish on run*

*Complete with DB or KB*

*If you can’t run complete 1:30 of High Knees*

No Equipment
50 – 30 – 10
Mtn Climbers
Jumping Lunges

*(total reps)*
*After each set run 400m, finish on run*

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Saturday 4/4/20

Saturday 4/4/20

Limited Equipment

4 Rounds

15 HSPU or 25 Push ups
50 Double Unders
25 Air Squats
50 Double Unders
15 Russian KB Swing

*rest 1 min btwn rounds*

*If you dont have a KB, complete 15 DB Deadlifts*

No Equipment
4 Rounds

15 HSPU or 25 Push ups
40 Line Hops
25 Air Squats
40 Line Hops
15 Glute Bridges

*rest 1 min btwn rounds*

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Friday 4/3/20

Friday 4/3/20

Limited Equipment
2 sets:

3 rounds:
20 Alternating DB Front Rack Reverse Lunges (total)
20 Alternating Leg V- ups (total)
15 Lateral Burpees over DB

Rest 3:00 b/t sets.

*Athletes choice 1 or 2 DB’s, scale to complete each round unbroken*

No Equipment
2 sets:

3 rounds:
20 Alt Jumping Lunges (total)
20 Alternating Leg V- ups (total)
10 Burpees

Rest 3:00 b/t sets.

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Thursday 4/2/20

Thursday 4/2/20

Rail Trail Challenge

At Home “Macho Man”
Every minute on the minute as long as possible

3 – 5 Double DB Power Cleans
3 – 5 Double DB Front Squats
3 – 5 Double DB Push Press

*If you have a heavier set of DB’s complete 3 reps of each movement,
if you have lighter ones, complete 5 reps of each movement*

*Goal is 10 – 15 minutes*

*Each minute should take 30 seconds or less*

*If you have a barbell use it!*

KB Version
Every minute on the minute as long as possible

3 – 5 KB Swings
3 – 5 KB Goblet Squats
3 – 5 Burpees

No Equipment
Every minute on the minute as long as possible

5 Push Ups
5 Jumping Squats
10 Mtn Climbers – alternating

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Wednesday 4/1/20

Wednesday 4/1/20

Limited Equipment

200m Run

Annie
50 – 40 – 30 – 20 – 10
Double Unders
Sit ups

200m Run

*If you cant run 200m, complete 1 minute of High Knees*

Cash Out: Tabata
Superman

Rest 1 min

Side Plank

No Equipment
200m Run

Annie
50 – 40 – 30 – 20 – 10
Plate Hops or Jumping Jacks
Sit ups

200m Run

*If you cant run 200m, complete 1 minute of High Knnes*

Post WOD
Cash Out: Tabata
Superman

Rest 1 min

Side Plank

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Tuesday 3/31/20

Tuesday 3/31/20

Limited Equipment

6 Rounds
20 DB Box Step-ups (total)
20 SA DB Push Press (total)

*Use 1 DB for both movements, hold as desired on step-ups and for Push Press complete 10 reps on the R side before switching*

*KB Or DB can be used*

No Equipment
6 Rounds
20 Reverse Lunges – alternating (weighted if possible)
20 Hand Release Push ups

– Goal is stay moving with light/moderate weight

– Weight should be something athletes can do all lunges/push press unbroken, if you needed too

– If you only have access to heavy DB or KB you can complete 5 rounds

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