Warm Up:
Run 800m
15 Air Squats
20 Lunges
10 Push Ups
WOD:
OPEN GYM!
Create your own workout or try a Festivus WOD!
Make up a workout you missed this week... they are all listed on instagram and the website!
Practice a lift or gymnastic Skill
Try this:
For time:
100 Burpees
**Every 10 burpees complete 20 air squats!
Warm Up:
Row 400m
EMOM for 5 Min
5 Burpees
12 Sit Ups
Cardio!!! (record scores!)
1 Round max effort!
Max Cal on Rower 2 Min
Rest 2 Min
Max Cal on Bike or ski 2 Min
Recover... Then...
WOD:
3 Rounds for time of:
25 Wall Balls (20/14#)
15 Chest To Bar Pull Ups
Rest 2 Min
3 Rounds
12 Hang Power Snatch (95/65#)
15 Floor Press (40/25#)
Warm Up:
Row 800m or Run 800m
Foam roll butt and hamstrings
6 inch worm with push up
10 Jumping Pull Ups
Mobility:
Kneeling Book 5 each side
Full Side Stretch 30 sec
Prayer On Roller 30 sec
Half Squat locked rotations (5 each side)
Strength:
Something New
1 and 1/4 Back Squat
8-8-8-5-5
Superset with:
10 Push Up to Plank
10 Seated DB Shoulder Press
Warm Up:
2 Rounds
Row 300m
10 Banded Pass Thrus
15 KB Swings (light)
16 DB Snatch
Skill:
2 Rounds
15 DB Bench Press
10 Side Late Raises
10 Front Lat Raises
3 Wall Walks
30 GHD Sit Ups
WOD:
5 Rounds for time of:
10 Back Squats (225/185# off rig)
16 Single Arm Devil Press (40/25#)
Row or Ski 400m
Warm Up:
Run or Row 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
Pipe Squat Rotation (10x)
Pigeon
Cross Side To Side
Full T-Hip Opener
Strength:
Deadlifts
8-8-8-8-8
**not super heavy 8.. medium weight all the way through
WOD:
Option 1:
5-4-3-2-1 reps for time of:
Power Clean (225/155#)
Box Jumps (double number 30/24#)
Rope Climbs
OR
15-12-9-6-3 reps for time of:
Power Cleans (135/95#)
Box Jumps (24/20")
KB Swings (53/35#)
Due to a run in Los Alamitos ... we will be meeting at Bolsa Chica Beach for a run/walk of our own!
The streets around the gym will be closed tomorrow until about 11 am. The gym will be automatically OPEN 8am tomorrow but there will not be a coach. You are welcome to go workout but joining us at the beach is much more fun 🙂 You can probably park at the staff parking lot at Mcauliffe Middle School and walk over to the gym!
Warm Up
2 Rounds
Row 400m
20 Lunges
20 Sit Ups
WOD:
OPEN GYM!
Create your own workout or make up on you missed this week!
Practice a Festivus WOD or a lift or a gymnastic skill. Got your double unders or rope climbs??
Try This:
For Time....or not
30 Box Jumps (24/20")
30 Floor Press (40/25#)
30 Wall Balls (20/14#)
30 Burpees
30 OH Plate Sit Ups
30 Push Press (95/65#)
30 Walking Lunges (each leg)
Warm Up:
Roll out and stretch
Then...
Timed Mile Run (don't skip today)
Skill:
2 Rounds
30 Weighted Step Ups (24/20") 2 Heavy DB's
30 Russian Twist On GHD Machine
15 Push Up Pull Thru with Heavy DB
WOD:
21-18-15-12-9-6 Reps for time of:
KettleBell Swings (50/35#)
Toes to Bar
**Farmer carry to end of building and back Between each round (6x total) 50/35# db's or heavier
Warm Up:
Run 400m
Row 400m
Bike 15 Cal
6 Inch Worm with Push Up
15 PVC Pass Thrus
10 PVC Good Mornings
Mobility:
Front Rack Fixer On Box (30-45sec)
Pigeon (40 sec each side)
Knight On Box
Strength:
Back Squat or Front Squat
5 Rep Pause Squat
5-5-5-5-5
**20 Superset with Split Leg Lunges (heavy 10 each leg)
EXTRA... only if there is time
Festivus Complex
2 Deadlifts + 1 Hang Power Clean + 2Front Squats
2-2-1-1-1
Warm Up:
Row 300m
15 KB Swings
10 Knee To Elbow
15 Back Ext
Skill:
2 Rounds
15 Floor Press (heavy as you can)
3 Bar Muscle Ups (or chest to bar pull up practice)
15 Ring Dip or Bar Dip practice (controlled)
WOD:
Festivus workout practice
In a 10 Min time cap:
42-30-18
Sumo Deadlift High Pull (96/65#)
21-15-9
Burpee over Barbell
*complete 42 sumo's then 21 burpees... and so on)
rest 2 min
then...
AMRAP in 10 min of:
20 Alternating DB Snatch (50/35#)
50 Double Unders