Daily Workout

Workout of the Day

Wednesday 4.29.20

Warm Up:

10 mins for quality of:

:30 High Knees
5 Med Ball Cleans
:30 Butt Kickers
10 Glute Bridges (2 second pause at top)
:30 High Plank Hold

WOD

5 rounds for time of:

20 Medicine Ball Cleans (20/14)
40 Double Unders

Cash Out (not for time):
50 In and Outs
100 Plank Shoulder Taps
50 KB Ab Twists

(Break reps up as you’d like)

Cool Down:

2:00 Couch Stretch (each)
1:00 Pigeon Stretch (each)

“It’s about participation, not perfection, and that I can do, every day, for the rest of my life.”~Unknown

Tuesday 4.28.20

Warm Up:

3 Rounds for quality of:
30 Single Unders
10 PVC Pass Throughs
10 KB/DB Strict Press (5 each)
10 KB/DB Goblet Squats
5 Inch Worms (with push up)

WOD

For time:

21 Burpees
4 Rounds of “DB Macho Man” (2 rounds each side)
18 Burpees
4 Rounds of “DB Macho Man” (2 rounds each side)
15 Burpees
4 Rounds of “DB Macho Man” (2 rounds each side)
12 Burpees
4 Rounds of “DB Macho Man” (2 rounds each side)

“DB Macho Man”
3 DB Power Cleans (50/35)
3 Front Squats
3 Push Jerks

SWOD

Deadlift
Every 2:00 for 5 sets:
5 Deadlifts (climbing)

Cool Down:

2:00 Child’s Pose
1:00 Seated Forward Fold (each)
1:00 Thread the Needle (each)

“Keep your eyes on the horizon. Look forward to what’s next, take note of what’s right now, but remain undistracted by either.”~Bob Goff

Monday 4.27.20

Warm Up:
3 rounds for quality of:

100 M Run
10 Push Ups
10 Toe Touches (each)
10 Lateral Box Step Ups (each)

WOD

As many rounds and reps as possible in 25 minutes of:

300 M Run
12 Handstand Push Ups
12 DB Rows (6 each…50/35)
300 M Run
12 Box Jumps (24/20)
12 Weighted Sit-ups (50/35)

1) Accessory Work- Accumulate 3 minutes in an L-Sit

Cool Down:
1:00 Half Front Split (each)
1:00 Half Saddle (each)
1:00 Lizard Stretch

“Nothing is more difficult, and therefore more precious, than to be able to decide.”~Napoleon Bonaparte

Sunday 4.26.20

Rest Day

Saturday 4.25.20

“Tabata These”

KB Hang Power Cleans (53/35)
Plank Ups
Stationary Lunges
Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Cool Down:

2:00 Child’s Pose Stretch
2:00 Pigeon Stretch (each)

“Life is a storm that will test you unceasingly. Don’t wait for calm waters that may not arrive. Derive purpose from resilience. Learn to sail the raging sea.”~Author Unknown

Friday 4.24.20

Warm Up

3 rounds for quality of:

100 M Jog
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Push Ups to Pike
10 Plank Reach Throughs (5 each)

WOD

2 round for time of:

600 M Run
30 Single-arm KB Overhead Squats
30 Push Ups

1) Complete the following not for time:

30 Renegade Rows

Cool Down

2:00 Standing Straddle
1:00 Thread the Needle (each)
1:00 Twisted Cross (each)

Cast all you anxiety on Him because he cares for you.~1 Peter 5:7

Thursday 4.23.20

Warm Up:

Tabata These:

High Knees
Butt Kickers
Jumping Lunges

*Spend 1 minute at each station x 3 (total 9 minutes)

WOD

For time:

21-18-15-12-9

DB One-arm Snatches (alternating…50/35)
Burpees
Box Step Ups (24/20)

1) Accessory Work:

Complete the following not for time:
30 Ab Mat Sit-ups
1 Minute Hip Bridge Hold
25 Ab Mat Sit-ups
45 Second Hip Bridge Hold
20 Ab Mat Sit-ups
30 Second Hip Bridge Hold
15 Ab Mat Sit-ups
15 Second Hip Bridge Hold

Cool Down:

1:00 Saddle Archer (each)
2:00 Bound Angle
1:00 Cross Shin (each)

“Write it on your heart that every day is the best day in the year. He is rich who owns the day, and no one owns the day who allows it to be invaded with fret and anxiety. Finish every day and be done with it. You have done what you could. Some blunders and absurdities, no doubt crept in. Forget them as soon as you can, tomorrow is a new day;
begin it well and serenely, with too high a spirit to be cumbered with your old nonsense. This new day is too dear, with its hopes and invitations, to waste a moment on the yesterdays.”~Ralph Waldo Emerson

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