WOD

“Run From the Rona”
10 Rounds:
:90 Seconds easy run
:60 Seconds moderate run
:30 Seconds hard run

4 Rounds: Not For Time
6-10 Tempo Push-ups 3333
6-10 Tempo bulgarian split squats 3333
60 Seconds flutter kicks/scissor kicks

Notes:
The tempo for the push-ups and split squats is a 3 second hold at the top, a 3 second descent, a 3 second hold at the bottom, and then a 3 second ascent.

“Netflix & Lysol”
4 Minute AMRAP:
BUY IN – 200 Single unders
20 Ground to overhead
10 Strict pull-ups
Rest 4 Minutes

4 Minute AMRAP:
BUY IN – 100 Double unders
20 Ground to overhead
10 Strict pull-ups
Rest 4 Minutes

4 Minute AMRAP:
BUY IN – 50 Triple Unders
20 Ground to overhead
10 Strict pull-ups
Rest 4 Minutes

Notes:
Modify the jump rope to allow you to complete each buy-in within 90 seconds. Start each AMRAP where you left off on your last AMRAP.

“Outbreak”
4 Rounds:
400 Meter run
30 Weighted squats
15 HSPU

Sunday Active Recovery WOD
This is the perfect day to recover through some quality stretching. Follow along with my recommended video or make up your own routine based on how you’re feeling. Just remember the benefits are HUGE. Decreases muscle stiffness and increases range of motion, helps reduce or manage stress, and promotes circulation just to name a few. Enjoy your Sunday and we’ll have another workout video ready for you tomorrow at 5pm.

30 Minutes For Max Distance:
Run, Row, Bike or Swim
Depending on how thrashed you are from the week will dictate intensity. Listen to your body!

-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.

“The Undertaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Power clean
1 Front squat
1 Clean & jerk
The intention of today’s workout is equal parts strength and conditioning. Push athletes to start off aggressive and potentially build through the course of 15 rounds.
Score = The sum of the weights of each successful round

-OR-

20 Minute EMOM:
Even – 15 G20 + 30 Double unders
Odd – 20 Sit-ups
Pick weight or modifications that allow you to finish each round in about 40 seconds.

“Strict Lynne”
5 Rounds:
Max reps bench press @ body weight
Immediately into
Max reps of strict pullups
Rest no more than 5 minutes between rounds
Score = total reps in 5 combined rounds

-OR-

5 Rounds not for time
Quality of movement is priority:
10 Tempo air squats 5511
1:00 Cumulative L-Sit
5/5 Single arm rows 5511
Tempo training. For the squat the first number represents how many seconds it should take you to get to the bottom. The 2nd number represents how long you will hold an engaged squat at the bottom. The 3rd number is how long it will take you to stand back up and the last number is how long you wait before you do it again.