WOD: "The Cheery Chipper"
Must complete in order without splitting up exercises.
100 Air Squats
80 Sit ups
60 Push-ups
40 Pull-ups
20 Push Press (65/35)
10 Deadlifts (115/65)
Your "Score" is your time to complete the Chipper
Dessert:
Tabatha Plank Holds
Warm-up:
80m walk, 160m run
10 Shoulder PT, 7 v-rolls x2
150 singles
Skill:
5x5 ring holds. use bands as needed
WOD:
3 rounds of:
Your score is time required to complete 3 rounds
Dessert:
Tabatha Hollow Hold/Plank
Warm-Up:
200 singles
10 Shoulder PT, 7 VRolls x2
100 singles
10 scap push-ups, 10 scap pull-ups, 5 hanging leg raises
WOD:
10 min EMOM:
7 Sit-ups, 7 Air Squats, 3 Burpees
3 min Ginger
2 Min ME Jump Rope
2 Min Ginger
2 Min ME push-ups
2 min Ginger
2 min ME weighted squats
Cool Down:
160m run, 80m walk
Below are a series of workouts you can do on your own when you miss WELL or are out of town. All can be completed with minimal to no equipment.
1. Tabatha Mashup
20 seconds on, 10 seconds rest
2 rounds of situps, 2 rounds of push ups, 2 rounds of air squats, 2 rounds of sampson lunges,
Repeat 3-4 times for a total of 12 or 16 minutes
2. Kederchael + Max Effort (ME) Workout:
21/15/9 - Burpees & Sit-ups
Ginger 3 minutes
Max effort situps for 2 minutes
Ginger for 2 minutes
ME Air Squats for 2 minutes
Ginger for 2 minutes
ME Singles for 2 minutes
3. Modified "Lauderdale"
80 Air Squats, 70 push-ups, 60 sit-ups, 50 Thrusters with hand weights
(add/sub pull-ups if you have the capacity)
Every 5 minutes on the clock run 400m or Do 5 flights of stairs up and down.
Your 'score' is the time required to complete all reps above
Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-rolls, 2 times
7 Scap pull-ups, 7 Light KB Swings, 7 Scap Push-ups, 7 KB Dead Lift - 2 times
200 singles
Skill:
NONE
WOD:
Half Murph
Run 400M outside
50 pullups
100 pushups
150 air squats
400m run outside
Dessert:
NONE
Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-rolls, 2 times
7 Scap pull-ups, 7 Light KB Swings, 7 Scap Push-ups, 7 KB Dead Lift - 2 times
200 singles
Skill:
5x5 pause deadlifts
WOD:
12:00 AMRAP
5 Push ups
10 Air Squats
15 sit ups
100 singles
Dessert:
2:00 ME Burpees
Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-rolls, 2 times
7 Scap pull-ups, 7 Light KB Swings, 7 Scap Push-ups, 7 KB Dead Lift - 2 times
200 singles
Skill:
Ring Holds: 20 seconds on, 40 off, partner workout - 4 times each
WOD:
"Half Helen Double"
6 rounds for time of:
160m run
11 KB Swings (53/36)
6 pull-ups
Your score is your time for 6 rounds
Dessert:
Tabatha KB Goblet Squats
Your Score is your time to do 500m.... Go!
Skill:
5x5 Ring Dips
WOD:
2/5 "Whitten" - 2 rounds for time of:
22 KB Swings
22 box jumps
400m Run
22 Burpees
22 Wall Balls
Warm-up:
150 Singles
2x: 10 shoulder PT, 7 V-rolls, 160m run
7 Scap push-ups, 7 squat therapy, 7 scap pull-ups, 7 Sampson lunges
WOD:
Kettle Bell Training with Rob Barry
10 minute EMOM - 12 KB Swings in 30 seconds, 30 seconds rest
Men - Yellow/Black or Green KB
Women - Blue KB
Dessert:
Air Squat Tabatha
Push-ups Tabatha
Warm-up:
150 Singles
2x: 10 shoulder PT, 7 V-rolls, 160m run
7 Scap push-ups, 7 squat therapy, 7 scap pull-ups, 7 Sampson lunges
WOD:
3 x 4:00
10 Thrusters (75/45)
400m run
Max effort wall balls (20/14)
Rest 2:00 between rounds
Your Score is the total # of Wall Balls
Warm-up
2x: 10 Shoulder PT, 7 V-rolls
2x: 7 scap push-ups, 7 squat therapy, 7 scap pull-ups, 7 monster walks
Skill:
5x5 Back Squat
WOD:
20 minute AMRAP:
5 Burpees, 5 pull-ups, 5 box jumps, 2 KB Swings
Add 2 reps to each round (i.e. 5/2, 7/4, 9/6, etc...)
Dessert: NADA
Warm-up:
100 singles
2x 10 Shoulder PT, 7-v-rolls
3 sets of 7 scap pushups, 7 squat therapy, 7 scap pullups, 7 BB Push Press, 7 BB Dead Lifts
WOD:
5 rounds for time:
10 Push-ups
100 Singles
10 Box Jumps (24/14)
80m 1-arm Farmers Carry (53/36)
Your score is your time to complete all 5 rounds
Dessert:
240m run, 30 Wall Balls for time
Warm-up:
200 singles
2x 10 Shoulder PT, 7-v-rolls
3 sets of 7 scap pushups, 7 squat therapy, 7 scap pullups, 7 BB Push Press, 7 BB Dead Lifts
WOD:
12:00 AMRAP (Reps)
2 Power Cleans (75/45)
2 OTB Burpees
2 Thrusters (75/45)
4 Power Cleans (75/45)
4 OTB Burpees
4 Thrusters (75/45)
Then 8, 16, 32, etc...
Your score is the total # of reps completed in 12:00
Dessert:
Tabatha Air Squats
5x5 Push Press
WOD:
"The Wind Sucker"
6 Rounds for Time
- 240m Run
- 15 Air Squats
- 10 Toes to Bar
- 10 Wall Balls
90sec of rest between each round
Score is your total time for all 6 rounds.
Skill- 8:00 EMOM
2 Cleans and
1 Front Squat
THEN
Double Baseline
200 Singles
80 Highpulls
60 Sit ups
40 Air Squats
20 Push Ups
Post rounds and weight for the EMOM and total time and scale for the Double Baseline
Back Squat 5x5
THEN
Complete the following for time:
30 Wall Balls (20/14)
40 Push-ups
50 Sit-ups
60 Air Squats
50 Sit-ups
40 Push-ups
30 Wall Balls
Every 5:00 do 100 Singles
Post Total Time to Finish
10:00 to find 1RM of Strict Press
THEN
Every 2:00 on the 2:00 Complete to Following:
160m Run
5 Pull-ups
5 Front Squats (115/75)
