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Skill Warm up: as a Group
WOD #1 : Push up ladder
Do one push up the first minute, 2 the second, and continue as long as you are able.
WOD#2:
50 Air Squats
40 Mountain Climbers (r/l=1)
30 Sit ups
20 OHS w/ pvc or bar
10 Burpees
20 OHS
30 Sit ups
40 Sprawls
50 Broad Jumps
Warm up: 3 Rounds
30 Double Unders
10 Weighted Sit ups
WOD:
3 Rounds for time:
400 M Run (1/4 mile on treadmill or 2min. of jump rope)
21 Push Press (if no weight, do lunges)
12 Burpees
Warm up:
5 min. on treadmill (or jump rope)
20 Pvc Push Press
10 Shoulder Rolls
20 Deadlifts
10 Good mornings
20 Overhead Squats
10 Shrugs (down/ups)
WOD:
1-2-3-4-5-6-7-8-9-10
Kettlebell or Dumbbell Swing
Goblet Squats (holding weight at chest)
Then: (if time allows)
1-2-3-4-5-6-7-8-9-10
Push up
Box Jumps
*if you do not have access to weights or box, substitute following exercises for at home:
Tuck Jumps/Squats
Situps/ Push ups
**Reminder!! NO CLASSES NEXT WEEK due to conferences!!! I will be posting workouts for home!
Group Warm Up
WOD:
30 Handstand Push ups (or regular push ups)
40 Jump Squats (or air squats)
50 Push Press (bar only)
60 Sit ups
70 Burpees :)
"Vets" and "Rooks" will be doing this workout together. Modifications will be available and discussed during class. You CAN do this!!!!
HAPPY VALENTINES DAY!!!!!
*If you haven't checked your email yet, please email me and let me know if you are coming tonight!! I have 'treats' and want to make sure I bring enough!! Thanks!
Skill Warm up:
15-12-9
Back Thrusters w/ pvc
Push ups
Back Lunges
Then: 25 Sit ups/ 25 Supermans
"Stupid Cupid" (Teams of 2)
You will perform max reps in 2 minutes w/ your partner for total combined score, however, see details below. There will be a 30 sec. transition period inbetween exercises. We will go for 2 rounds!!
Double Unders (both may do these at same time/if doing singles divide # of reps by 3)
Thrusters (Bar must not ever touch floor and must be passed back and forth. You are only allowed to do 5 reps at a time and then pass the bar. Keep track of total reps made.
Push ups (can do together)
Wall Ball Sit ups (may only do 10 at a time since you are sharing ball) **From sit up you must throw the ball at the top of the repetition to hit a target on the wall
Sprawling Box Jumps (may do together)
Skill Warm up:
10 Air Squats
10 Zombie Kicks
20 Sit ups
10 Push ups
10 Supermans
Fitness Test* (everyone) WOD#1
AMRAP in 10 minutues of:
5 Push ups (*Burpees for advanced)
10 Sit ups (*Cooper for advanced)
15 Squats
WOD #2: TEAM
SPRAWLS!!!!!!
In teams of 3, the team will perform a total of 200 sprawls. Only 1 team member may be doing sprawls at one time. The remaining team members will do OH Walking Lunges w/ a plate. You will only need to keep track of the number of sprawls completed. The 'sprawler' may do as many as they want before yelling switch.
Burpees!!!
* You will need a Dumbbell or Kettlebell for this WOD
WOD 5 Rounds:
10 - 1 arm Russian Swings (to shoulder level or eye level, no higher)
10 - 1 arm Push Press (each arm)
Then:
Run 800 M (1/2 mile)
Run 400 M backwards
(*advanced - repeat running if desired! )
*TUESDAY - FITNESS TEST!! :)
Jane...wall climbs baby!! Nice work!
