Monday June 22, 2020

Warm Up

Mobility:
– Dragon pose 1:00/side
–?Toe touch squat hold 1:00 (Grab toes, drop into squat, chest up)

2 rounds:
–?20 Duck walks
–?10 Spider Mans
–?20 Cossacks squats (Total)
–?10 push-ups

Strength
Deadlift 4×3

WOD (15 minute time cap)
7 Rounds
5 Deadlifts
9 Burpee Box Jumps
30 Double Unders

F:? 7 KB SDHP instead of deadlifts and 50 single unders instead of DU
P1:? 225/155
P2:? 155/105
C: 275/185; 30/24 burpee box jump overs

Optional Workouts of the Week

#1
GI Joe
50 Burpee Pullups

or

GI Jane
100 Burpee Pullups

#2
Accumulate 100/70 Cal Ski
EMOM starting at 0:00 perform 5 burpees

Tuesday June 23, 2020

Warm Up
Mobility:
–?Pec smash 1:00/side
–?Triceps smash 1:00/side

3 Rounds:
–?10 Russian KBS
–?10 Burpees
–?10 Jump Squats

Strength
Bench Press 4×5

WOD
AMRAP 18
10 KB Swings
10 Wallballs
Run 1 lap

F:? Choose a light KB
P1:? 55/35
P2:? 35/25
C:? 70/45; heavy wallball

Wednesday June 24, 2020

Warm Up
Mobility:
–?Calf roll/smash 1:00/side
–?Hamstring roll/smash 1:00/side
–?T-opener 1:00 (shoulder blades on roller, reach back to a barbell)

2 rounds:
–?10 Hollow body swings
–?8 Squat to stand (grab toes, drop into squat, stand up while continuing to hold toes)
–?Run 1 lap

Strength
KB Farmer Carry 3 laps

Heaviest possible.? Your score is the number of times you put the KBs down.? Best score is 1.

WOD
In 4 minutes, perform:
400m run (3 laps) or 450m row
15/12 Cal row/bike/ski
10 T2B
AMRAP Alternating DB Snatch (50/35)

4 rounds.? Rest 2 minutes between rounds.? Your score is the total AMRAP reps.

F:? 15 situps instead of toes to bar
P2:? hanging knee raises
C:? AMRAP HS Walks instead of DB Snatch (every 5-foot counts as 1-rep)

Thursday June 25, 2020

Warm Up
Mobility:
–?10 Banded internal/external shoulder rotation
–?Quad roll-out 1:00/side

2 rounds:
–?200m Row
–?20 Air Squats

Barbell Warm-up:

5 reps of each:
–?Muscle cleans
–?Power cleans
–?Front squats
–?Full cleans

Strength
Build up to one rep max clean (full or power)

Spend 10-minutes building to a 1 RM clean (full or power), then:

EMOM 8
1 Full Clean + 1 Power Clean + 1 Hang Power*

*If you’re still getting the hang of full cleans or hang cleans, just do 3 power cleans and focus on perfect technique.

WOD
15 power cleans
30/25 cal row or bike
15 power cleans

F:? 25 kb swings instead of power cleans
P1:? 135/95
P2:? 95/65
C:? 165/115 or more; full cleans; bike cals

Friday June 26, 2020

Warm Up

Mobility:

• External shoulder distraction 1:00/side
• Pigeon pose 1:00/side

3 rounds:

• 8 scap pull-ups
• 10 wallballs
• 8 burpees

Strength
3×10 back rack lunges

WOD
Cindy
5 pullups
10 pushups
15 squats
AMRAP in 20 mins

F:? ring rows; box pushups

C:
Mary
5 Handstand Pushups
10 Pistols (alternating)
15 Pullups

Saturday: ?June 27, 2020

JaxFit
TBD

Monday June 15, 2020

Warm Up
Mobility: PNF Shoulder External Rotation (w/ PVC) 1:00/arm, T-opener 1:00

250m row, Then…
2 Rounds
8 Medball Cleans
10 (5/leg) OH Walking Lunges w/ MB
8 Push-ups

Barbell WU: 5 reps of each w/ barbell
Muscle cleans
Power Cleans
Front Squats
Push Press
Split Jerk

Strength
Clean and Jerk – build up to one rep max

WOD (18 minute time cap)
35 wallballs
25 burpees over the bar
15 clean and jerks
25 burpees over the bar
35 wallballs

F:? 30 kb swings instead of clean and jerks
P1:? 135/95
P2:? 95/65
C:? 155/105; reps increase to 60 wallballs, 40 burpees over the bar, 20 C&J

Post-WOD Cooldown/Mobility (optional)
Tricep smash 1:00/side
Glute smash 1:00/side

Optional Workouts of the Week

#1
AMRAP 8
Increasing Ladder (add 1 lap/rope climb each round)
1 lap
1 rope climb
2 laps
2 rope climbs
Etc.

#2
15 – 12 – 9
Row Cals
Thrusters (95/65)
Air Bike Cals
Back Squats (95/65)

Tuesday June 16, 2020

Warm Up
Mobility: Banded Lat Stretch 1:00/side
15 Banded Pull Aparts

3 Rounds:
1 lap
8 Scap pull-ups
8 Russian KB Swings (light KB)

Strength
Strict Pullups 4×5

Weighted, unweighted, or banded, as necessary

WOD
Helen
400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

F:? 35/25; 15 ring rows instead of pullups

Post-WOD Cooldown/Mobility (optional)
Hamstring foam roll 1:00/side
Lat smash 1:00/side

Wednesday June 17, 2020

Warm Up
Mobility: Prayer stretch on box 2:00?? https://www.youtube.com/watch?v=7tWzLQtRO-s

2:00 Bike/Row, Then…
25 Ballerina Squats? https://www.youtube.com/watch?v=zFqZVXz62TI
20 Reverse Duck Walks (Backwards, lead with toe
30 Air Squats

Strength
Pause Back Squat 5×3

Three second pause at the bottom.? Moderate weight.

WOD
16 Minute Increasing Ladder
Front Squats 3/6/9/12/15/etc.
Pushups 4/8/12/16/20/etc.
Cal Row or Bike 5/10/15/20/25/etc. (ladies 4/8/12/16/20/etc.)

F:? kb goblet squats; box pushups
P1:? 135/95
P2:? 95/65
C:? 155/105; handstand pushups

Post-WOD Cooldown/Mobility
Quad smash 1:00/side
Pec smash 1:00/side

Thursday June 18, 2020

Warm Up
3 laps or 500m row, Then…

2 Rounds
8 Squat Jumps
8 Hollow Body Swings
8 Burpees

Then…

15 Banded Tricep Pull-Downs
10 Strict Press w/ empty barbell

Strength
Push Press 5×4

Partner WOD
10 DB box step ups (single DB 50/35lbs)
30 double unders
10 toes to bar
1 lap
200m row

AMRAP in 22 minutes.? Partners alternate through the exercises.

F:? No DB on the step ups; 50 single unders instead of DU; 15 situps instead of toes to bar
C:? 30/24 box; unbroken DU
Lone Wolf:? no partner

Post-WOD Cooldown/Mobility (optional)
Calf roll-out 1:00/side
Forearm Stretch 1:00/side

Friday June 19, 2020

Warm Up
Mobility: Banded Squat Hold 1:00-2:00? https://www.youtube.com/watch?v=yPbzGaNSsqk

*Modify it by not using a band, squatting on wall or holding onto rig.

3 Rounds:
:20-:30 Hollow Body Ring Hold
10 KB or DB snatch (5/arm)
8 Goblet Squats (KB or DB)

Snatch WU: 5 reps of each
Muscle Snatch
Power Snatch
OH Squat
Sots Press (Behind neck)

Strength
Build up to working weight, then EMOM for 7 minutes

3 position snatch (high hang > hang > floor)

WOD
6 power snatches
24 air squats
6 ring dips
AMRAP in 12 minutes

F:? box dips; 12 kb sdhp instead of power snatches
P1:? 95/65
P2:? 75/55; matador dips
C:? 135/95; 12 pistols (alternating r/l) instead of air squats; 6 bar muscle ups instead of ring dips

Post-WOD Cooldown/Mobility (optional)
Thread the needle stretch 1:00/side
10 Cat-Cows, Downward Facing Dog 1:00

Saturday: ?June 20, 2020

JaxFit
TBD

Monday June 8, 2020

Warm Up
Mobility:? Banded knight stretch 1:00/side? https://www.youtube.com/watch?v=lfOYGZN2TxU

10 x Scapula pull-ups
10 x Forward wall squat?? https://www.youtube.com/watch?v=QVf3JVMaReM

(*Stand as close to the wall as possible while maintaining proper form, back up based on mobility)

Then…
2 Rounds:
-6 cals Ski/Row
-6 DB Front Squats
-6 DB Push Press

Strength
Back Squat 5×2

90-95% of one rep max

WOD
10 – 1
Thrusters
Pullups

F:? 45/35 or light dumbbells/kettlebells; ring rows
P1: 95/65
P2: 75/55
C:? DB Thrusters (50/35); chest to bar pullups

Post-WOD Cooldown/Mobility (optional)
Glute smash 1:00/side
Delt smash 1:00/side

Optional Workouts of the Week

#1
21/15/9
Wall Balls
Cal Ski

#2
3 Rounds
2 Laps
20/16 Cal Bike

Tuesday June 9, 2020

Warm Up
Mobility:? Banded front rack fixer 1:00/arm?? https://www.youtube.com/watch?v=FwimpN_12N0

1:00 Handstand hold (modify by doing a headstand, pike handstand on box or plank)

Then…
2 Rounds
-1 Lap
-8 Russian KBS
-10 Squat Jumps

Barbell WU:? 5 Reps of each w/ empty barbells (If there is time repeat a second time adding weight, keeping it light.)
-Muscle Cleans
-Power Cleans
-Front Squats

Strength
Build up to working weight, then EMOM for 7 minutes:

3 position clean (high hang > hang > floor)

WOD (15 minute time cap)
1 lap
5 power cleans
5/10/15/20/25/30 Burpees
6 rounds

F:? 10 kb swings instead of power cleans;
P1:? 155/105;
P2:? 115/75;
C:? 185/125; Bar facing burpees

Post-WOD Cooldown/Mobility (optional)
400m Jog
Trap Smash 1:00/side

Wednesday June 10, 2020

Warm Up
Mobility: Prayer stretch on box 1:30? https://www.youtube.com/watch?v=7tWzLQtRO-s

500m row, Then…
-20 Walking toe touches
-30 Air squats
-15 Burpees
-10 Frankenstein’s

Strength
Paused Front Squat 5×3

Moderate weight.? 3 second pause at bottom.

WOD (20 minute time cap)
Wallballs 21/18/15/12/9/6/3
Cal Row or Bike 21/18/15/12/9/6/3
Double Unders 10/20/30/40/50/60/70

F:? single unders
C:? Unbroken sets on the WB, bike cals, and DU reps: 40/50/60/70/80/90/100

Post-WOD Cooldown/Mobility
Calf foam roll 1:00/leg
Quad foam roll 1:00/leg

Thursday June 11, 2020

Warm Up
Mobility:? Pigeon pose on box 1:00/leg

2:00 Bike/Row/Jog
15 Banded Good mornings

Then…
2 Rounds
-10 Lunges (total)
-8 Burpees
-6 Dips (box or ring)

Strength
Deadlift 5-3-1+

Last set is for max reps

WOD
AMRAP in 18 minutes
15 kb swings
20 box jumps
15 kb SDHP
30 situps

F:? 35/25
P1:? 70/55
P2:? 55/35

Competition:
AMRAP in 18 minutes
20 Alternating DB Snatches
15 Burpee Box Jump Overs
20 DB Power Cleans
15 GHD Situps

Post-WOD Cooldown/Mobility (optional)
Butterfly stretch 2:00
Downward facing dog 1:00

Friday June 12, 2020

Warm Up
Mobility:? Banded Shoulder Distraction 1:00/arm
15 x PVC pass throughs

Then…

3 Rounds:
-12 x Single arm OH walking lunges w/ KB (6/leg)
-10 x Hollow body rocks (modify by tucking knees)

Bench WU:
20 x Banded Face Pulls

Strength
Press or Bench Press 5-3-1+

Last set is for max reps

WOD (18 minute time cap)
5/10/20/10/5 Hang Power Cleans
10/20/30/20/10 Cals Row or Bike
5/10/20/10/5 Shoulder to Overhead

*1 Lap Farmers Carry after each round (5 total)

Ladies cals are 8/16/24/16/8

F:? 25/15 farmer carry; 45/35 on the barbell
P1:? 55/35 farmer carry; 95/65 on the barbell
P2:? 35/25 farmer carry; 75/55 on the barbell
C:? 70/45 farmer carry; 115/75 on the barbell

Post-WOD Cooldown/Mobility (optional)
Forearm smash w/ barbell 1:00/arm

Saturday: ?June 13, 2020

JaxFit
2-4-6-8-10-8-6-4-2
DB Curtis P’s (50/35 – 2 DB’s)*
Burpees
DB Step ups (1 DB)
30 Double unders between each round

*1 rep Curtis P =
1 power clean
1 left lunge
1 right lunge
1 push press

Monday June 1, 2020

Warm Up
Jog 2 laps

Dynamic Flexibility:
Leg swings (Fwd/bwd/lateral) x 8/leg each way
Eagles x 10
Scorpions x10
Walking toe touches

Sprint Drills:
Complete each exercise for 20m
A Skips
Butt Kicks
High Knees
Carioca

Skill
400m run (3 laps)
Max effort

WOD
In 4 minutes, perform:
3 laps or 450m row
AMRAP wallballs/burpees/kb swings/calorie row or bike*

*One exercise for each round, performed in any order you wish.

4 rounds.? Rest 2 minutes between rounds.? Your score is the total AMRAP reps accomplished.

P1:? 55/35
P2:? 35/25; 14/10 wallball
C:? 70/45; heavy wallball; bike cals

Post-WOD Cooldown/Mobility (optional)
400m jog
Banded T hip opener (1:00/side)? https://vimeo.com/341802931
Frog Stretch 2:00

Optional Workouts of the Week

#1
2 Rounds of:
AMRAP 3
3 Devils Press
6 Box Jumps

Rest 2:00 between

#2
4 Rounds
Bike Cals 90 seconds
Rest 10 seconds

Tuesday June 2, 2020

Warm Up
Mobility:
-Elevated pigeon pose 1:00/side (place front leg on box, try to keep back leg straight)
-Banded shoulder distraction 1:00/side

3 rounds
-8 Kipping swings
-8 KB goblet squats
-8 Single arm KB press (4/arm)
-8 Single arm KB OH squat (4/arm)

Then…
1 x 8 x Pause squats (:03)-Holding a light plate w/ arms fully extended in front

Strength
Back Squat 4×5
90% of 5 rep max

WOD (18 minute time cap)
Front Squats
Pullups
Shoulder to Overhead
Pullups
3/5/7/9/11

F:? 45/35; ring rows
P1:? 135/95
P2:? 95/65
C:? 155/105; 1/2/3/4/5 rope climbs after the front squats; 1/2/3/4/5 ring muscle ups after the shoulder to overhead

Post-WOD Cooldown/Mobility (optional)
-Seated wall slides 1:00? https://www.youtube.com/watch?v=pGQztz9uUn4

*can also be done in squat position

-Downward facing dog 1:00
-Cobra stretch 1:00

Wednesday June 3, 2020

Warm Up
Mobility:
Start w/ 2min bike/row
15 Jefferson Curls? https://www.youtube.com/watch?v=nM747P0_OwM

*These can also be done w/an empty barbell while standing on a plate for those who are more flexible, make sure to keep barbell close to body

2 rounds
-4 HSPU (modifications: pike push-up, decline push-up, 2 x wall climbs)
-8 Lunge jumps
-10 KB SDLHP

Strength
Deadlift 5×2
95% of 1 rep max

WOD
Open 11.2
9 deadlifts (155/105)
12 hand-release pushups
15 box jumps
AMRAP in 15 minutes

F:? reduced weight; box pushups
C:? 6 handstand pushups instead of hand-release pushups

Post-WOD Cooldown/Mobility
-Hamstring foam roll 1:00/side
-Pec smash 1:00/side

Thursday June 4, 2020

Warm Up
Mobility:

• Pec smash 1:00/side
• Triceps smash 1:00/side

3 Rounds:

• 10 Russian KBS
• 10 Burpees
• 10 Jump Squats
• :20 plank

Strength
Back-Rack Lunges 5×6

Build up to a few heavy sets

WOD ?(18 minute time cap)
20/16 cal row or bike
100 walking overhead lunges (20/14)
20/16 cals
100 situps
20/16 cals
100 Russian twists (20/14)
20/16 cals
100 double unders
20/16 cals

F:? 15/12 cals; 50 reps lunges, situps, twists; 100 reps single unders
C: ?50 Single Arm OH Lunges (25r/25l), 50 Toes 2 Bar, 100 Russian Twists with the DB

Post-WOD Cooldown/Mobility (optional)
400m jog

Calf stretch/roll-out 1:00/side

Friday June 5, 2020

Warm Up
Mobility:
-10 PVC pass throughs
-Anterior deltoid smash 1:00/side

Jog 2 laps, then…

3 Rounds
-10 DB snatches
-10 Hollow body rocks (Modify by tucking knees or doing a :20 hollow body hold)
-8 Push-ups

Barbell Warm-up:
5 reps of each
-High Pulls (from knee)
-Muscle Snatch
-Snatch Balance
-OHS w/ :02 pause

Strength
Build up to working weight, then:

EMOM for 7 minutes
2 snatches (full) OR 2 power snatches + 2 overhead squats

WOD ?(22 minute time cap)
1 lap
15 power snatches
1 lap
15 overhead squats
1 lap
3 rounds.? Rest 3 minutes between rounds.

F:? kb swings; kb goblet squats
P1:? 95/65
P2:? 75/55
C:? 115/75 and full snatch instead of power.

Post-WOD Cooldown/Mobility (optional)
-Thread the needle 1:00/side
-Lat roll-out 1:00/side
-Laying wall squat 2:00? (lay flat on ground, place feet flat on wall in a squat position)

Saturday: ?June 7, 2020

JaxFit
TBD

Monday May 25, 2020

Warm Up

Mobility:
Shoulder distraction 1:00/arm
Downward facing dog 2 x :40on/:20 relax

2min jog/bike/row then…
For 25m each (length of gym)
-Butt kicks down/Knee pulls back
-High knee skips down/Walking toe touch back
-Backward skip down/Frankenstein walks back

WOD

“Murph”
For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Thank you to those who have served and sacrificed to preserve our freedoms.

Post-WOD Cooldown/Mobility (optional)
5min jog/bike
Foam roller (hamstring, quad, glute)

Optional Workouts of the Week
#1
KB Swings (55/35)
Burpees
21/15/9

#2
5 laps KB farmer carry for time

Note your kb weight

Tuesday May 26, 2020

Warm Up

Mobility:
PNF shoulder ext. rotation w/ PVC 1:00/side
T-opener 1:00

2 Rounds:
1 lap
5 Devil Presses (light weight)

Barbell warm-up:
5 reps of each w/ empty barbell
-Muscle cleans
-Power cleans
-Front squats
-Push press
-Split jerk

Strength
Build up to your working weight, then:
Every 90 seconds for 7 cycles, perform 2 clean and jerks, as heavy as possible

WOD
45/35 cal row or bike
30 burpees
15 clean and jerks
Rest 3 minutes
15 clean and jerks
30 burpees
45/35 cal row or bike

F:? 25 kb swings instead of clean and jerks
P1:? 135/95
P2:? 95/65
C:? 155/105; bike cals; bar facing burpees

Post-WOD Cooldown/Mobility (optional)
Quad roll 1:00/side
Tricep smash w/ lacrosse ball 1:00/side

Wednesday May 27, 2020

Warm Up

Mobility:
300m row, Then…

20 Duck Walks
20 Tricep Pull downs (red/blue bands) https://www.youtube.com/watch?reload=9&v=N-BwJukI2_
20 Cossack squats
20 Jumping squats

Strength
Back Squat 3×10
Around 80% of 10 rep max

WOD
21 box jumps
42/33 calorie row or bike
21 shoulder to overhead
15 box jumps
30/24 cals
15 shoulder to overhead
9 box jumps
18/12 cals
9 shoulder to overhead

F:? 45/35; 21/15/9 cals
P1:? 95/65
P2:? 75/55
C:? 115/75; 30/24 box

Post-WOD Cooldown/Mobility
Lat roll-out 1:00/side
Calf roll-out 1:00/side

Thursday May 28, 2020

Warm Up

Mobility:
Box front rack stretch 1:00? ?https://www.youtube.com/watch?v=R1nXZZSwfhw
Calf stretch on wall 1:00/side

2 Rounds:
10 Burpees
10 Single arm DB press (left arm in round 1, right arm in round 2)
10 Toe hops

Skill (10 minutes)
Practice the dumbbell movements in the WOD

WOD
20 alternating dumbbell snatch
20 toes to bar
20 dumbbell goblet squats
20 double unders
20 dumbbell box step ups (10r/10l)
2 laps with the dumbbell
AMRAP in 20 minutes

Choose your own dumbbell weight

F:? 40 situps; 40 single unders
C:? 20 single arm overhead squats (10r/10l) instead of goblet squats

Post-WOD Cooldown/Mobility (optional)
Achilles stretch 1:00/side
Child’s pose 2:00

Friday May 29, 2020

Warm Up

Mobility:
Squat w/ toe touch (Drop into squat, grab left toe with right hand and extend left arm up to ceiling)
Hold for :30 then switch to other side for :30

3 Rounds:
8 Scap pull-ups
10 (total) jumping lunges
:30 plank (round 1-Forward, round 2-left side, round 3-right side)

Barbell Warm-up:
6 reps of each w/ empty barbell:

• Muscle cleans
• Power position clean
• Hang power clean

Strength
Hang Power Clean 1RM

WOD (15 minute time cap)
9 hang power cleans
12 pullups
15 wallballs
5 rounds

F:? 12 kb swings instead of power cleans; ring rows
P1:? 135/95
P2:? 95/65
C:? 155/105; 6 bar muscle ups instead of pullups

Post-WOD Cooldown/Mobility (optional)
2-3 min bike
Forearm stretch 1:00
Glute roll-out 1:00/side

Saturday: ?May 30, 2020

JaxFit

5 DL @ 80% of 1 rep
10 Burpees
15 Handstand pushups
20 Box Jumps
25 Kettlebell Swings 55/35
30 Double Unders

X 5 rounds

Monday May 18, 2020

Warm Up

Mobility:
Lat smash w/ lacrosse ball 1:00/side, Calf smash w/ lacrosse ball 1:00/side

2 Rounds:
8 Kip Swings
10 Squat Jumps

Barbell Warm-Up:
5 x Muscle clean
5 x Power position clean
5 x Hang power clean
5 x Front squats

Strength
Power Clean 3×3 (Touch and go)

WOD (15 minute time cap)
8 box jumps
5 power cleans
8 toes to bar
7 rounds

F:? 8 kb swings instead of power cleans; 10 situps instead of toes to bar
P1:? 135/95
P2:? 95/65; hanging knee raises
C:? 2 rope climbs instead of T2B; 185/125; 30/24 box

Post-WOD Cooldown/Mobility (optional)
Forearm stretch (Sitting on ground on your knees, rotate arms away from body and place palms on floor)
Downward facing dog (Try to hold for :30-1:00 x 3)

Optional Workouts of the Week

#1
1 lap
25 wallballs
1 lap
20 pullups
1 lap
15 burpees

#2
250m row
10 bar muscle ups
15 handstand pushups
20 pistols (alternating r/l)
250m row

Or…

250m row
15 pullups
30 pushups
45 air squats
250m row

Tuesday May 19, 2020

Warm Up

Mobility:
Banded pigeon pose 1:00/side, Banded lat stretch :30/side

20 Duck Walks, Then…

3 Rounds:
:20 Hollow body holds on rings
8 DB Thrusters (Keep the weight light)

Strength
Front Squat 4×3

Heaviest possible with good form

WOD
Ring Dips 20/15/10
Back Squats 20/15/10
Laps 3/2/1

F:? 30/20/10 box pushups; 45/35 back squat
P1:? 135/95
P2:? 95/65; 30/25/20 pushups instead of ring dips
C:? 155/105

Post-WOD Cooldown/Mobility (optional)
Frog stretch 2:00

Wednesday May 20, 2020

Warm Up

Mobility: T-spine opener 2:00

15 Hollow body banded pull-downs
https://www.youtube.com/watch?v=h_4O5ZqynhA

*Modify by breaking the reps up into 3 sets of 5 or attaching band to pull-up bar and doing standing pull-downs

2 Rounds:
10 Single arm Russian KB Swing (10 each arm)
8 Single arm KB press (8 each arm)
10 Push-ups

Strength
Press or Bench Press 4×3

WOD (16 minute time cap)
3 laps kb farmer carry, followed by:
10 thrusters
10 pullups
20 double unders*
5 rounds

*Add 20 reps to the DU in each subsequent round (20/40/60/80/100)

F:? dumbbell thrusters and farmer carry; ring rows; single unders
P1:? 95/65; 55/35 farmer carry (each arm)
P2:? 75/55; 35/25 farmer carry (each arm)
C:? 115/75; 5 ring MU instead of pullups; 70/45 farmer carry (each arm)

Post-WOD Cooldown/Mobility
Calf roll out w/ lacrosse ball 1:00/side
Lat roll out 1:00/side
Forearm roll out 1:00/side (can be done on wall or floor)

https://www.youtube.com/watch?v=RqjQf-qitFg

Thursday May 21, 2020

Warm Up

Mobility:
20 Spider-mans
30 Single-leg RDL w/ KB

Then…

3 Rounds:
150m row
15 air squats
:30 Plank

Strength/Skill
500m row for time

All out effort

WOD
AMRAP 20:
15 kb swings
20 wallballs
25 situps
30/21 Cal row/bike/ski

F:? 25/15
P:? 55/35
C:? 70/45; heavy wallball, bike cals

Post-WOD Cooldown/Mobility (optional)
Glute roll out 1:00/side
Trap smash w/ lacrosse ball 1:00/side

Friday May 22, 2020

Warm Up

Mobility:
20 Banded Cat/Cow (Band can be placed anywhere between low back & shoulder blades

https://www.youtube.com/watch?v=DyHANsm4lUU

Dragon pose 1:00/side

2 Rounds:
10 Straight leg RDL w/ empty barbell
5 Jumping Lunge burpee (Perform a jumping lunge w/ both your right & left leg, then perform a burpee = 1 rep)

Strength
Establish one rep max deadlift

WOD
Deadlifts 6/9/12/9/6
Laps 1/3/5/3/1
Burpees Over the Bar 9/15/21/15/9

F:? KB SDHP; regular burpees
P1:? 225/155
P2:? 135/95
C:? 255/175; bar facing burpees

Post-WOD Cooldown/Mobility (optional)
Hamstring roll out 1:00/side
Quad roll out 1:00/side

Saturday: ?May 23, 2020

JaxFit
TBD

Monday May 11, 2020

Warm Up (10min)

Mobility:
Banded Tricep Stretch 1:00/arm (can be done with band attached to rig or standing on band)

https://www.youtube.com/watch?v=TmL82yGO9_8

Twisted Hip Opener 1:00/side

https://www.youtube.com/watch?v=C8gwC88GILc

20 Cossack Squats, then…

2 rounds:
6 calories ski/row
8 hollow body swings
10 mountain climbers (Both legs = 1 rep)

Strength
Back Squat 10 rep max

Warm up thoroughly, then add a few pounds to what you did last week.

WOD (15 minute time cap)
Front Squats
Burpees
Pullups
15/12/9/6/3

F:? kb goblet squats; ring rows
P1:? 115/105
P2:? 75/55
C:? 135/95; burpees over the bar; chest to bar pullups

Post-WOD Cooldown/Mobility (optional)
Quad roll 1:00/side and/or Samson Stretch 1:00/side

Optional Workouts of the Week

#1
KB Swings (55/35)
Calories (bike, row, or ski)
21/15/9

#2
12 dumbbell thrusters (50/35)
2 rope climbs
3 rounds

Tuesday May 12, 2020

Warm Up

Mobility:
Weighted PVC Flexion (use no more than 5# on PVC) 2×8

*can also be done with foam roller under shoulders

https://www.youtube.com/watch?v=O9egm8kUuKU

20 Banded Tricep Pull-downs (red or blue band), Then…

4 Rounds:
1 lap
8 single arm OH lunges w/ KB (switch arms each round)

Strength
Push Press 4×3

WOD
EMOM, for 10 minutes:
10 shoulder to overhead
AMRAP cal row or bike in remaining time.? Score is total cals.

Decrease barbell reps by 1 each round (10-1)

F:? dumbbell shoulder to overhead
P1:? 95/65
P2:? 75/55
C:? 115/75 or more

Post-WOD Cooldown/Mobility (optional)
3min Bike
Pec and/or Trap smash 1:00/side

Wednesday May 13, 2020

Warm Up

Mobility:
Banded Lat stretch 1:00/side
Monster walks 10 each direction (below is a video using a large band to accommodate larger classes)

https://www.youtube.com/watch?v=DsY3ai6THPk

Donkey kicks 10/leg

2 Rounds:
8 good mornings with empty barbell
10 burpees

Strength
Deadlift 4×3

WOD (16 minute time cap)
Deadlifts 2/4/6/8/10/12
Wallballs 5/10/15/20/25/30
Toes to Bar 3/6/9/12/15/18

F:? 5 rounds; KB SDHP; V-ups 5/10/15/20/25
P1:? 185/125
P2:? 135/95; hanging knee raises
C:? 225/155 or more

Post-WOD Cooldown/Mobility
Low back foam roll 2:00
Piriformis Stretch 1:00/side

Thursday May 14, 2020

Warm Up

Mobility:
Pec smash 1:00/side

2 Rounds:
10 Russian KB swings
10 Russian Twists w/ KB

Bench warm-up:
10 banded pull-aparts (red band)
10 bench with empty barbell

Strength
Bench Press 10 rep max

Warm up thoroughly, then add a few pounds to what you did last week

WOD (25 minute time cap)
15 box jumps
25 pushups
35 situps
45 double unders
550m row
4 rounds

F:? 3 rounds; box pushups; single unders
P:? as written
C:? 15 HSPU instead of pushups

Post-WOD Cooldown/Mobility (optional)
Calf roll out 1:00/side
Thread the needle 1:00/side

Friday May 15, 2020

Warm Up

Mobility:
Squat & reach :30/side-1:00 total (Drop into squat, place one hand on ground and reach up with other arm)

*Modify by squatting w/out the reach or use the rig to help hold in squat position

With partner, complete 4 rounds total of:
1 lap or 150m row
Hollow body rocks (modify by doing hollow body rocks with knees tucked or sit-ups)

*Each partner completes 2 rounds, while one partner runs/rows the other partner accumulates hollow body rocks.

With an empty barbell:
3 x muscle snatches
3 x power position muscle snatch
3 x power position power snatch
3 x low hang power snatch

*Complete 1 x OH squat w/ :03 pause in the bottom after each snatch movement (total of 4)

Strength
Work up to one rep max snatch (full or power)

WOD (20 minute time cap)
10 power snatches
1 lap
10 front-rack lunges (alternating r/l)
1 lap
5 rounds

F:? kb swings; kb lunges
P1:? 95/65
P2:? 75/55
C:? 55/35 dumbbell snatch (alternating r/l); dumbbell lunges

Post-WOD Cooldown/Mobility (optional)
2min jog
Couch stretch 1:00/side

Saturday: ?May 16, 2020

JaxFit
“Ahmaud Arbery”
Run 2.23 miles

Directly into 8 Rounds of:

5 Power Cleans (185/125)
25 Wall Balls

Here is a list of the home version for the BHCF workouts for the week of May 11.??Please refer to each day for the warm-up, strength and post-WOD cooldown/mobility.

Monday, May 11
15/12/9/6/3
Odd object squat
Burpees
Odd object bent over row

Tuesday, May 12
Every minute on the minute (EMOM) x 10 minutes:
10 odd object shoulder to overhead
Remaining time double-unders or lateral hop overs or burpees
Decrease odd object shoulder to overhead by 1 repetition each round

Wednesday, May 13
Odd object ground to waist lift: 2/4/6/8/10/12
Jumping squats: 5/10/15/20/25/30
Sit-ups: 6/12/18/24/30/36

Thursday, May 14
4 rounds of:
15 box jumps
25 push-ups
35 sit-ups
45 double unders or lateral hop overs
2 minute run or 2 minutes of burpees

Friday, May 15
5 rounds:
10 odd object swings
45 second run
10 alternating lunges (can use odd object)
45 second run

Monday May 4, 2020

Warm Up
Mobility:

• 10 banded internal/external shoulder rotation/arm
• 20 (total) Spider-mans

2 rounds:

• 150m Row
• 20 air squats

Barbell Warm-up:

5 reps of each:

• Muscle cleans
• Power cleans
• Front squats
• Sots press (from behind neck)

Strength

Work up to one rep max clean (full or power)

WOD
5 Rounds
6 power cleans
12 burpee box jumps

F:? KB SDHP instead of cleans
P1: 135/95
P2:? 95/65
C:? 155/105; full cleans; 30/24 box

Post-WOD Cooldown/Mobility (optional 4min)

• Trap smash 1:00/side
• Pec smash 1:00/side

Optional Workouts of the Week

#1
1 lap kb farmer carry (1kb per arm)*
20 strict presses (45/35)
15/12 cal row
3 rounds

*Note your kb weight with your time.

#2
3 muscle ups*
10/8 cal bike
5 rounds

*Note ring or bar MU.

Tuesday May 5, 2020

Warm Up
Mobility:
-Dragon pose 1:00/side
-Toe touch squat hold 1:00 (grab toes, drop into squat, chest up)

2 rounds:

• 20 duck walks
• 20 Cossacks squats (Total)
• 8-10 push-ups

Strength

Back Squat 10 rep max

Warm up sufficiently to get an idea of what you can do for 10 reps, and then go for it.

WOD
30 wallballs
3 laps
15 toes to bar
AMRAP in 18 minutes

F:? 20 wallballs per round; hanging knee raises
P:? as written
C:? heavy wallball; carry wallball during run

Post-WOD Cooldown/Mobility (optional 6min)

• Quad roll out 1:00/side
• Glute roll out 1:00/side
• Forearm smash w/ barbell 1:00/side

Wednesday May 6, 2020

Warm Up
Mobility:

• 10 PVC pass throughs
• 10 banded pull aparts (red or blue band)

2 Rounds:

• 15 Russian KBS
• 15 Burpees
• 15 Jump Squats

Bench WU: with only the barbell

• 10 narrow grip bench press
• 10 regular grip bench press

Strength
Bench Press 10 rep max

Warm up sufficiently to get an idea of what you can do for 10 reps, and then go for it.

WOD
In 3 minutes, perform:
80 double unders
20 kb swings
AMRAP cal row, bike, or ski

4 rounds.? Rest 2 minutes between rounds.? Score is total cals.

F: single unders
P1:? 55/35
P2:? 35/25
C:? 70/45

Post-WOD Cooldown/Mobility (optional 8min)

• 3 min easy bike
• Lat stretch (on the wall) 1:00/side
• Child’s pose/Child’s pose extended to side 1:00 center & each side

Thursday May 7, 2020

Warm Up
Mobility:

• T-Opener (2:00min)
• 10 Wall squats w/ PVC (While facing the wall & standing as close as possible while maintaining technique)

3 Rounds:

• Run 1 lap
• 8 Burpee squat jumps
• 10 single arm DB overhead press (5/arm)

Strength
Overhead Squat 5×3

WOD
20 overhead squats
40 situps
250m row
15 overhead squats
30 situps
500m row
10 overhead squats
20 situps
750m row

F:? empty bar or PVC
P1: 95/65
P2:? 75/55
C:? 115/75 or more

Post-WOD Cooldown/Mobility (optional 5min)

• 2min jog (conversational pace)
• Pigeon pose 1:00/side
• Thread the needle :30/side

Friday May 8, 2020

Warm Up
Mobility:

• 15 Banded good mornings (red or blue band)
• 10 Scap pull-ups

2min bike/row (moderate-hard pace)

Then…

2 rounds:

• 10 jumping lunges (total)
• 12 Single leg RDL w/ light KB (6/leg)
• 10/8 push-ups

Strength
Deadlift 3×5

WOD
10 deadlifts
5 shoulder to overhead
10 pullups
5 handstand pushups
AMRAP in 10 minutes

F:? dumbbell deadlift and shoulder to overhead; ring rows; 10 box pushups
P1:? 135/95
P2:? 95/65; 10 regular pushups instead of HSPU
C:? 155/105; chest to bar pullups; strict HSPU

Post-WOD Cooldown/Mobility (optional 6min)

• Shoulder opener on wall 2:00
• Low back roll-out 2:00
• Glute smash 1:00/side

Saturday: ?May 9, 2020

JaxFit
TBD

Here is a list of the home version for the BHCF workouts for the week of May 4.??Please refer to each day for the warm-up, strength and post-WOD cooldown/mobility.

Monday WOD:
5 rounds
12 alternating DB/KB/Odd object snatches
12 burpee box jumps

Tuesday WOD:
AMRAP 18 minutes:
30 odd object thrusters
1 minute out and 1 minute back run
15 V-ups

Wednesday WOD:
In 3 minutes perform the following for 4 rounds with 2 minutes rest between rounds:
80 DUs (or single unders)
20 DB/KB/Back Pack swings
AMRAP of burpees

Thursday WOD:
20 odd object overhead walking lunges
40 sit-ups
30 second out and 30 second back run
16 odd object overhead walking lunges
30 sit-ups
1 minute out and 1 minute back run
10 odd object overhead walking lunges
1:30 minute out and 1:30 minute back run

Friday WOD:
AMRAP 10 minutes:
10 odd object deadlifts
10 odd object shoulder to overhead (5r/5l)
10 odd object rows
10 push-ups

Optional workouts for home #1:
10 min AMRAP:
Burpee box step ups with odd object

Optional workouts for home #2:
3 rounds:
30 second out and 30 second back odd object carry
20 shoulder to overhead with odd object
20 second out and 20 second back run

Monday:? April 27, 2020

Conditioning
Surfer on Acid
3 Rounds
400 m run (1:00 out and 1:00 back)
21 Burpees

Tuesday:? April 28, 2020

Conditioning
AMRAP 20
30 Lunges
25 Hand Release Pushups
30 Lunges
25 Air Squats

Wednesday:? April 29, 2020

Conditioning
4 Minute Run (2:00 out and 2:00 back)
Directly into AMRAP 15
20 Mountain Climbers
20 Glute Bridges
:30 Plank
Directly in to 4 Minute Run

Thursday: ?April 30, 2020

Conditioning
AMRAP 21
5 Burpees
10 V-ups
15 Step Ups
20 Lateral Jumps Over an Object

Friday:? May 1, 2020

Conditioning
Marine 16
Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00
20 meter Sprint (10 seconds out, touch the ground, 10 seconds back)
16 Burpees

From 2:00-4:00:
20 meter Sprint
16 Push-Ups

From 4:00-6:00:
20 meter Sprint
16 Air Squats

From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers

From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks

From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges

From 12:00-14:00:
20 meter Sprint
16 High Knees (Jog in place bringing your knees as high as possible)

From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps (Jump in place bringing your knees up as high as possible)

Saturday:? April 25, 2020

JaxFit
TBD

Monday:? April 20, 2020

Strength/Skill
5 Rounds of alternating:
:30 Plank directly into
:30 Shoulder taps
1:00 rest between

Conditioning
Accumulate 100 burpees*
Every 2:00 (starting at 0:00) :30 shuttle sprint (15 seconds out, touch the ground, and 15 seconds back)

Minimal Equipment Substitutions
None required

Barbell Substitutions
None required

Workout Video Demonstration

Optional Workouts of the Week

Option 1:
Accumulate 100 pushups*
EMOM (starting at 0:00) 20 Double Unders

Option 2:
AMRAP 5
Eight Count Body Builders*

*Eight Count Body Builder

1. Start standing
2. Squat and put both hands on the ground
3. Kick your feet back to a pushup position
4. Do a pushup
5. “Jump” your feet apart
6. Bring them back together in the pushup position
7. Bring your feet back into the squat position
8. Stand back up

Optional Workout Video Demonstrations

Tuesday:? April 21, 2020

Strength/Skill
4 Round of 2:00 odd object farmers carry (1:00 out and 1:00 back) as heavy as possible.? If you have two objects use both, otherwise swap arms as needed.

Conditioning
AMRAP 20
10 Pushups
10 DB/KB/Odd Object Step Ups
10 Situps
10 Single Arm Devils Press (alternating)

Minimal Equipment Substitutions
Can us any object for the devils press and step ups

Barbell Substitutions
Can use a barbell in the Front Rack for the step ups (95/65lbs)

Workout Video Demonstration

Wednesday:? April 22, 2020

Strength/Skill
50 DB/KB/Odd Object good mornings

Conditioning
4 Minute Run (2:00 out and 2:00 back)
50 Jumping Lunges
50 Mountain Climbers
4 Minute Run
50 Mountain Climbers
50 Jumping Lunges
4 Minute Run

Minimal Equipment Substitutions
None required

Barbell Substitutions
Sub 25 front rack lunges instead of 50 jumping lunges

Workout Video Demonstration

Thursday: ?April 23, 2020

Strength/Skill
4 Rounds of
1:00 Wall Sit
1:00 Handstand hold*

*Modify by doing an odd object overhead hold or pike pushup/regular pushup hold/plank.

Conditioning
3 Rounds
20 DB Front/Goblet Squats
40 Alternating DB Snatch
20 DB Front Squats
Rest 2:00 Between

Minimal Equipment Substitutions
Odd object of any kind for the front/goblet squats and alternating snatches (if using a single object for the snatches cut the reps in half)

Barbell Substitutions
20 Front squats/30 Power snatch/20 Front squats at 75/55lbs

Workout Video Demonstration

Friday:? April 24, 2020

Strength/Skill
5×10 Hang Squat Clean (5 right/5 left)

Use a DB/KB/Odd object or barbell.

Conditioning
10 Rounds
5 Goblet Thrusters
7 Burpees
35 Double Unders

Minimal Equipment Substitutions
Odd object of any kind for the thrusters and lateral jumps over the object can substitute for double unders.

Barbell Substitutions
115/75 Thrusters

Workout Video Demonstration

Saturday:? April 25, 2020

JaxFit
100 double unders/lateral jumps over object
80 mountain climbers
60 burpees
40 flutter kicks
20 jumping squats
40 pushups
60 lunges
80 situps
100 hi knees

Monday:? April 13, 2020

Strength/Skill
Pushup/Shoulder Tap Ladder
Without resting at the bottom (you may rest in the pushup or pike pushup position)
1 Pushup followed by shoulder taps (1 right and 1 left)
2 Pushups followed by shoulder taps (1 right and 1 left)
3 Pushups followed by shoulder taps (1 right and 1 left)
Etc.

Continue until you can no longer complete the movements or hold the pushup position.

Conditioning
4 Rounds
10 Burpees
25 Double Unders
10 Air Squats
25 Double Unders
10 Lunges
25 Double Unders
10 Situps
25 Double Unders

Minimal Equipment Substitutions
Sub Lateral Object Jump Overs for Double Unders

Barbell Substitutions
None required

Workout Video Demonstration

Optional Workouts of the Week

Option 1:
EMOM Style*
10-1
DB/KB/Barbell/Odd Object Thrusters
1-10
Burpees

*Minute 1:? 10 Thrusters & 1 Burpee (rest remaining)
Minute 2: 9 Thrusters & 2 Burpees (rest remaining)
Etc.

Option 2:
AMRAP 6
6 DB/KB Swings
6 Burpees over the DB/KB

Optional Workout Video Demonstrations

Tuesday:? April 14, 2020

Zoom Meeting ID:? 661 812 6975

Strength/Skill
4×10 each arm
Single Arm DB/KB* Bent Over Rows

*Can sub 10 barbell rows if you have a barbell

Conditioning
AMRAP 18
18 Box Jumps
18 KB/DB Swings
18 Jumping Lunges

Minimal Equipment Substitutions
18 Step ups of any kind
18 Odd Object Swings

Barbell Substitutions
Sub 9 hang power snatch for 18 KB/DB swings (light weight – 75/55lbs)

Workout Video Demonstration

Wednesday:? April 15, 2020

Zoom Meeting ID:? 661 812 6975

Strength/Skill
For as long as possible (Cap of 10 minutes)
Goblet squat ladder + timed hold
At 0:00 do 1 goblet squat (can sub front squat) then hold the KB/DB in the front rack position
At 0:30 do 2 goblet squats and then hold the KB/DB in the front rack position
At 1:00 do 3 goblet squats and then hold the KB/DB in the front rack position

Continue this progression until you can’t complete the work, can no longer hold the KB/DB, or you hit the 10-minute cap.

Conditioning
Pandemic
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
1 Burpee
2 Mountain Climbers
3 Situps

The number in front of the movement is a multiplier, e.g., for the set of 1 you’d do:
1 burpee, 2 Mountain Climbers, and 3 Situps, for the set of 2 you’d do 2 Burpees, 4 Mountain Climbers, and 6 Situps, the set of 3 is 3 Burpees, 6 Mountain Climbers, and 9 Situps, etc.

Minimal Equipment Substitutions
None required

Barbell Substitutions
None required

Workout Video Demonstration

Endurance Workout (can run/row/bike/ski)

6 x 400 meter sprints

1:30 Rest between

Thursday: ?April 16, 2020

Zoom Meeting ID:? 661 812 6975

Strength/Skill
EMOM 10
:30 Flutter Kicks

Conditioning
AMRAP 15
10 DB/KB Snatch (5 right/5 left)
10 Pushups
10 DB/KB Hang Squat Clean (5 right/5 left)
10 V-ups

Minimal Equipment Substitutions
Odd object of any kind for the snatch/squat cleans

Barbell Substitutions
Barbell Snatch/Squat Clean at 75/55lbs (or more)

Workout Video Demonstration

Friday:? April 17, 2020

Zoom Meeting ID:? 661 812 6975

Strength/Skill
5×10 Push Press (each arm)
Use a DB/KB/Odd object or barbell.

Can also sub handstand pushups or pike pushups if you prefer.

Conditioning
4-minute run
50 KB/DB Front Rack Lunges
50 KB/DB Power Cleans
50 KB/DB Front Rack Lunges
4-minute run

Minimal Equipment Substitutions
Odd object of any kind for the lunges/power cleans

Barbell Substitutions
95/65lbs on a barbell can be used (consider reducing the reps to 30/40/30)

Workout Video Demonstration

Endurance Workout
Jerry
1-mile run
2 k row*
1-mile run

*Sub 200 (shin to chin) Sumo Deadlift High Pulls with an object if you don’t have access to a rower.

Saturday:? April 18, 2020

JaxFit

2-4-6-8-10-8-6-4-2*
HSPU/pike pushup
Burpee broad jump

*In between each round do a
Left arm plank 30 sec
Right arm plank 30 sec

Monday:? April 6, 2020

Strength/Skill
2 Rounds
1-minute plank
1-minute flutter kicks
1-minute no-object Russian twists
1-minute mountain climbers
1-minute rest

No Equipment Version
AMRAP 15
20 Odd Object swings
40 Double Unders or lateral hop overs
20 Odd Object Clean & Jerk
40 Double Unders or lateral hop overs

Equipment Version
AMRAP 15
20 Alternating DB Snatches
40 Double Unders
20 Alternating DB Hang Clean & Jerk
40 Double Unders

Workout Video Demonstration

Endurance Workout
4×2:00 Run/Bike/Row/Ski (hard)
Rest 2:00 between

Optional Workouts of the Week

Option 1:
30-20-10
Burpees
Alternating DB/KB/Odd Object Snatch
DB/KB/Odd Object Lunges

Option 2:
21-15-9-15-21
DB/KB/Odd Object Deadlifts
Pushups
DB/KB/Odd Object Swings

Optional Workout Video Demonstrations

Tuesday:? April 7, 2020

Strength/Skill
4 Sets
8 Right Leg Bulgarian Split Squats (weighted if possible)
8 Right Leg Bulgarian Split Jumps (unweighted)
8 Left Leg Bulgarian Split Squats (weighted if possible)
8 Left Leg Bulgarian Split Jumps (unweighted)

No Equipment Version/Equipment Version
For Time
Run 1 Mile
30 V-ups
50 Super Burpees*
30 V-ups
Run 1 Mile

*Super Burpee:? Pushup, directly into a squat, to a jump

Modify by doing ? the reps

Workout Video Demonstration

Wednesday:? April 8, 2020

Strength/Skill
3 Rounds each arm with a DB/KB/Odd Object
Max Strict Press directly into
Max Push Press directly into
Max Push Jerk
Rest 3:00 between

No Equipment Version/Equipment Version
AMRAP 4
16 DB/KB/Odd Object Goblet Squats
14 DB/KB/Odd Object Step Ups
12 DB/KB/Odd Object Ground to Overhead
Rest 3:00
AMRAP 4
14 DB/KB/Odd Object Goblet Squats
12 DB/KB/Odd Object Step Ups
10 DB/KB/Odd Object Ground to Overhead
Rest 3:00
AMRAP 4
12 DB/KB/Odd Object Goblet Squats
10 DB/KB/Odd Object Step Ups
8 DB/KB/Odd Object Ground to Overhead

Workout Video Demonstration

Endurance Workout (can run/row/bike/ski)
800 meters hard
400 meters easy
600 meters hard
300 meters easy
400 meters hard
200 meters easy
200 meters hard
100 meters easy

Thursday: ?April 9, 2020

Strength/Skill
4 Rounds
Alternating:
:30 Plank
:30 Wall Sit

No Equipment Version/Equipment Version
Filthy 50 – Home Edition
50 Jumps (Box/Step/In Place)
50 Odd Object Bent Over Rows
50 Odd Object Swings
50 Lunge Steps
50 Sit Ups
50 Odd Object Push Press
50 Super Mans
50 Odd Object Thrusters
50 Burpees
50 Double Unders or Lateral Hop Overs

Workout Video Demonstration

Friday:? April 10, 2020

Strength/Skill
Death by Pushups
At 0:00 5 pushups
At 1:00 10 pushups
At 2:00 15 pushups
Etc.

Continue to add 5 pushup reps each minute until you can no longer complete the work within the minute

If increasing by 5 is a lot, feel free to start at 3 and increase by 3 each minute.

If you’re feeling it, and have a wall, feel free to modify by doing Death by Handstand Pushups in a similar format.

No Equipment Version/Equipment Version
AMRAP 12
18 Jumping Squats
14 Situps
18 Jumping Lunges
14 Mountain Climbers

Workout Video Demonstration

Endurance Workout
5k Run (for time – you can thank Tonya)

Saturday:? April 11, 2020

JaxFit (With Guest Athlete Max)

40 jumping lunges
40 pushup to shoulder tap (each shoulder)
3 min farmer carry (90 sec out, 90 sec back)
30 thrusters
30 burpee over object
2 min farmer carry
20 jump lunge
20 pushup to shoulder tap
1 min farmers cary
10 thrusters
10 burpee over object

Workout Video Demonstration

No Equipment Version
21-18-15-12-9-6-3*
Burpees
Situps
*2-minute run BETWEEN each set (12 total – 60 seconds out and 60 seconds back).

Equipment Version
Same as above but can sub 2:00 on a rower/bike/ski if available

Workout Video Demonstration

Endurance Workout
8 x 400m Run or Row at a moderate/hard pace (or 30/20 Cal Assault Bike)
2:00 Rest Between

Optional Workouts of the Week

Option 1:
Open workout 12.1
AMRAP 7
Burpees*

* To a 6-inch target if possible (stand with a 6-inch ruler extending from your finger-tips, reach both arms up, and find something 6 inches above your reach you can jump to).

Option 2:
21-15-9
DB/KB Thrusters (odd object if you don’t have DB/KB)
42-30-18
Double Unders (lateral jumps over an object if you don’t’ have a rope)

Optional Workout Video Demonstrations

Tuesday:? March 31, 2020

No Equipment Version
5:00 Run (2:30 out and 2:30 back)
50 Super Burpees*
5:00 Run

*Super Burpee:? Pushup, directly into a squat, to a jump

Equipment Version
5:00 Run (2:30 out and 2:30 back)
50 Devils Press (Can be 1 or 2 DB/KB/Odd object)
5:00 Run

Workout Video Demonstration

Wednesday:? April 1, 2020

No Equipment Version
AMRAP 15
20 Air Squats
20 Mountain Climbers
20 Step Ups
20 Lateral Hop Overs (find something to jump over laterally)
:30 Plank

Equipment Version
AMRAP 15
20 DB/KB/Odd Object Goblet Squats
20 Mountain Climbers
20 DB/KB/Odd Object Step Ups
20 Lateral Hop Overs (find something to jump over laterally)
:30 Plank

Workout Video Demonstration

Endurance Workout (can run/row/bike/ski)
6 minutes hard run (like a hard mile)
3 minutes slow (jog)
5 minutes hard
2:30 minutes slow
4 minutes hard
2 minutes slow
3 minutes hard
1:30 slow
2 hard
1 slow

Thursday: ?April 2, 2020

No Equipment Version
For as long as possible with a running clock:
Minutes 0:00 – 3:00
2 Rounds of:
10 Pushups
10 Jumping Squats
If completed in the 3:00 window, then at 3:00 – 6:00
2 Rounds of:
12 Pushups
12 Jumping Squats
If completed in the 3:00 window, then at 6:00 – 9:00
2 Rounds of:
14 Pushups
14 Jumping Squats
Etc.? Continue to add 2 reps to each until the work can no longer be completed in the 3:00 window.

If you don’t think you’ll be able to make it to the 6:00 – 9:00 window, modify the number of reps for each window (maybe start with 6/6, then 8/8, then 10/10, etc.)

Equipment Version
For as long as possible with a running clock:
Minutes 0:00 – 3:00
2 Rounds of:
10 Pushups
10 DB/KB Snatch
If completed in the 3:00 window, then at 3:00 – 6:00
2 Rounds of:
12 Pushups
12 DB/KB Snatch
If completed in the 3:00 window, then at 6:00 – 9:00
2 Rounds of:
14 Pushups
14 DB/KB Snatch

Etc.? Continue to add 2 reps to each until the work can no longer be completed in the 3:00 window.

Workout Video Demonstration

Friday:? April 3, 2020

No Equipment Version
AMRAP 12
12 Odd Object Swings
24 Odd Object Russian Twists

Equipment Version
AMRAP 12
12 DB/KB Swings
24 DB/KB Russian Twists

Workout Video Demonstration

Endurance Workout
1 Mile run (or 2k row or 100/70 Cal Assault Bike)
Rest 8 minutes
1 Mile run (or 2k row or 100/70 Cal Assault Bike)