WOD

Sunday Active Recovery
We hope you’re all having a great weekend. Here is another great routine you can knock out quickly and get your day started off right.

30 Minutes For Max Distance:
Run, Row, Bike or Swim
Make this fun for yourself! Here are some examples of what I mean. Run a trail, go 15 minutes out and then 15 minutes back. Turn it into a relay if you have multiple pieces of equipment. Run for 15 minutes and then bike for the back half. Maybe run to the nearest park and finish with shuttle sprints. My point is to mix it up and have a good time.

-OR-

Explore Hiking Trail
Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and have some fun.

“Grip & Rip”
On the 0:00
21 Burpees
1 Round modified DT
18 Burpees
1 Round modified DT
15 Burpees
1 Round modified DT
12 Burpees
1 Round modified DT
-then-
On the 10:00
21 Air squat hops over DB
1 Round modified DT
18 Air squat hops over DB
1 Round modified DT
15 Air squat hops over DB
1 Round modified DT
12 Air squat hops over DB
1 Round modified DT

Round of DT = 12 Deadlifts + 9 Strict press

“Green Light, Red Light”
3 Rounds:
200 Meter run
400 Meter run
600 Meter run
1:1 Rest between runs

“Oxygen”
3 Rounds:
25 Strict pull-ups
400 Meter run
50 Sit-ups
800 Meter run

“Bally Bally”
15 Minute AMRAP:
45 Double unders
15 Power cleans
Max push-ups

“Support Your Box #3”
For time:
50 Dumbbell Deadlifts
50 Sit-ups
50 Box step-ups
50 Single-arm dumbbell thrusters

Sunday Active Recovery
If there is one thing we’ve noticed it’s the quarantine taking a toll on our upper back and neck from too much sitting. Try out this video to specifically help those areas. Have a good Sunday!