Entries by Cori Smith

Friday 3/20/20

Workout EMOM X 15 Minutes Min 1 – 15/12 Cal. Row Min 2 – 5/5 Single Arm DB Devil’s Press Min 3 – 10/10 Single DB Front Rack Reverse Lunges* *Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders (No […]

Thursday 3/19/20

Workout AMRAP X 16 minutes* 20 Russian KBS 30 Mountain Climbers 10 American KBS 15 Sit ups *Every 2:00 including at 3-2-1 go..Perform 30 Double-Unders or :20 Double Under Practice (Score is Rounds + reps)

Wednesday March 18th

Workout 5 sets :20 Max Cal. Bike :40 Recovery Bike No Additional Rest between Sets (Score is total Number of Calories) Rest 2:00 AMRAP X 7 Minutes 10 Plate Ground to Overhead 10 Plate Press Outs 100 m Run (Score is Rounds + Reps)

Tuesday March 17th

Workout: EMOM X 9 Minutes Minute 1 – 40 Max Double-Unders Minute 2 – 10 DB Front Rack Alt. Step-Ups Minute 3 – 14 Box Jumps 2:00 Rest AMRAP X 3 Minutes Max Burpees (Score is Total Number of Burpees)

Monday 3/16/20

Warm up: Jog 200m Then grab a PVC 5 ea from power position clean pull clean high pull muscle clean power clean front squat clean *repeat from hang postion 5 ea Press Push press Push jerk Split jerk Strength: 12 Min EOMOM Clean and Jerk At Home Strength:12 min EMOM A) 3-5 Jump Squats B) […]

Saturday 3/14/20

Warm up: 3 Rounds 1 Shoulder CAR ea side 10 sec active hang into 1 strict pull up (or 2 ring rows) 1 wall walk into 10 sec wall facing handstand (scale 2 inchworms + 10 sec pike hold) Then grab an empty bar and review C & J Strength: See accessory WOD: “Muscles and […]

Friday 3/13/20

Warm up: Grab a light KB 2 Rounds 8 Goblet squats 8 KB DL 8 Single leg KB DL 8 Hip hinges with KB behind back 300ft shuttle run (50ft x 6) Strength: Deadlift 5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90% 4 x 2 @ approx 95% […]

Thursday 3/12/20

Warm up: Set up your equipment first, then 5 Squats to med ball 5 Med ball front squats 5 Wall balls 5 Sumo DL 5 Sumo DL shrug slow 5 Sumo DL shrug fast 5 Sumo DL high pull 10 Box step ups 5 box jump step down 5 box jump rebound 5 Strict Presses […]

Wednesday 3/11/20

Warm up: Jog 200m High knees from speed bump to end of building Butt kicks  to speed bump Lateral shuffle R to line Lateral shuffle L to end of fence Jog back inside 10 lunge hip stretches 10 downward dog calf stretches Strength (after WOD): 3-5 Rounds, NFT 5 Turkish sit ups ea side 30 […]

Tuesday 3/10/20

Warm up: 10 Inchworms, then grab a PVC 5 each From power position: -Clean pull -Clean high pull -Muscle clean -Power clean Repeat from hang position 10 Strict presses with 2 sec pause at bottom and top Strength: 18 min running clock A) 9 min to work up to the heaviest complex of 1 PC […]