Workout of the Day

Monday, April 13th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Cossack Squats
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Snatches

Open 21.1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

Rest 3 Min

3 Rounds, Not for Time:
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

Friday, April 10th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Cossack Squats
5 DB Deadlifts
5 DB Shrugs
5 DB High Pulls
5 DB Snatches

Strength
5×5(per arm) (on the 90 sec)
Renegade Rows

rest 3 min

“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

Thursday, April 9th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Cossack Squats
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Cleans
3 DB Squat Cleans

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Pushups
8 Alternating Single Arm Hang Squat Cleans
10 Lateral Over-And-Back DB Hops*

Wednesday, April 7th 2020

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Air Squats (slow)
10 Good Mornings
20 sec Down Dog
20 sec Up Dog
5 V Ups
10 Glute Bridges
3 Reverse Burpees

5 rds of 2min AMRAP
10 Reverse Burpees
Max Double Unders
-Rest 1 Min

then Rest 3 min

“32-Pack”
Tabata: 32rds (16 min total)
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

Tuesday, April 7th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Cossack Squats
10 Jumps Squats
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Snatches

“Steady Betty”
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold
20s Rest
:40s Romanian Deadlifts
20 sec Rest
:40s Single Arm OHS Hold (L)
20 Sec Rest
:40s Single Arm OHS Hold (R)
1:20 Rest

Monday, April 6th 2020

Zoom Sign In Link:
https://us04web.zoom.us/j/7267388408
Same Schedule and Zoom Link as last week.

Warm Up
20 Sec High Knees
20 sec Butt Kicks
20 Toy Soldiers/Leg Swings
10 Air Squats (slow)
20 sec Down Dog
20 sec Up Dog
20 Sec Runner’s Lunge (per side)
5 Pushups
5 V Ups
10 Glute Bridges

“Pandemic”
For Time
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee (1-2-3…8-9-10-9-8…3-2-1)
2 Mountain Climbers (2-4-6…16-18-20-18-16…6-4-2)
3 Sit-Ups (3-6-9…24-27-30-27-24…9-6-3)

Saturday, April 4th 2020

SATURDAY
Class Times: 9 & 10 am
Zoom Sign In Link:
https://us04web.zoom.us/j/7267388408

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
10 Good Mornings
10 Air Squats
20 sec Down Dog Hold
20 sec Up Dog Hold
20 sec Child Pose Hold
20 sec Runner’s Lunge hold (per leg)
5 Pushups
5 V-Ups
5 Glute Bridges

“CinDu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

Friday, April 3rd 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Jumps Squats
5 DB Deadlifts (each side)
5 DB Shrugs (each side)
5 DB Hang Cleans (each side)
5 DB Push Press (each side)
5 DB Push Jerks (each side)

Home Workout (w/equip)
“Single DB DT”
5 Rds Per Arm For Time
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder to Overhead
*Complete 5Rds with one arm then 5Rds with other arm

Home Workout (no equip)
“Odd Object Double DT”
10 Rds For Time
12 Deadlifts
9 High Pulls
6 Overhead press

Thursday, April 2nd 2020

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
10 Good Mornings
10 Air Squats
20 sec Down Dog Hold
20 sec Up Dog Hold
20 sec Child Pose Hold
20 sec Runner’s Lunge hold (per leg)
5 Pushups
5 V-Ups
5 Glute Bridges

Home Workout
“Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Wednesday, April 1st 2020

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
10 Good Mornings
10 Air Squats
20 sec Down Dog Hold
20 sec Up Dog Hold
20 sec Child Pose Hold
20 sec Runner’s Lunge hold (per leg)
5 Pushups
5 V-Ups
5 Glute Bridges

Workout
7 Min AMRAP
40 Double Unders
12 HSPU/15 Hand Release Pushups

Rest 3 Min

7 Min AMRAP
40 Double Unders
12 HSPU/15 Hand Release Pushups

Rest 3 Min

Hayden Special
12 Rd Tabata (3Rds Total)
V-Ups
Russian Twists
Hollow Hold
Superman Hold