Warm Up -
400m Run
Pay your Burpee Penatly
6 Lines
Activation 2 rounds:
Workout
"The CLC"
20:00 AMRAP of:
15 Air Squats
5 Push Ups
1 Loop of "The Track"
1 Burpee (add 1 Burpee for each round completed)
Your score is the total number of burpees completed
Dessert???
Warm up
200m Run
2 Lines
- High Knees
- Fanny Whackers
- Baby Gate/Tree Branch
- Inch Worms
Activation 2 rounds:
CLASS WOD
The Eckel
75 Wallballs for time. (12:00 Min Cap)
Rest 3:00
75 Wallballs for time
The challenge is to make the second set of wallballs as fast as the first. There is a penalty for each 10 seconds slower on the 2nd set of WB's. Penalty revealed at the end of the WOD
Warm up
Grab your wall ball & Pay your Burpee Penalty
- 10 Shoulder PT
- 7 V-Rolls
- 7 Kettle Bell High Pulls
- 7 Samson Lunges
- 7 Wall Ball Thrusters
100 Singles
Activation 2 rounds:
Lateral Leg Swings: x 10 each leg (Video )
DF from Half Kneeling 10 x each leg Video
Single Leg Bridge (Cook Lift) 10 each Leg Video
WOD
“The DelphStrong”
5 Rounds For Time
- 160m Run
- 10 Wall Balls
- 10 Kettle Bell Swings
- 10 Sit Ups
- 10 Jumping Lunges
Rest 90 Seconds After Each Round
Dessert....
Post Recovery/Strength
Warm Up: 2 Rounds:
Heidens: x 10 each leg (Video
Side Shuffles x 10 shuffles to the right and left (Video
1 Foot Hop Video
Strength:
Front Rack Bottom Squat Hold: 4 x 30 seconds on and 30 seconds off @ 20% 1 rep max Front Squat (Video
Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Vide
Banded ankle Distraction 2 minutes each leg Vid
Habit of the Week
Talk to 3 People This Week About Your Wellness Journey
Warm Up- 1 set of stairs
10 SPT/7 Vrolls
Pay your burpee penalty
WOD
30:00 EMOM (Alternating)
1st min 12 Walking Lunges
2nd Min 12 Sit Ups
3rd Min 8 Kettlebell Swings
Dessert???
Habit of the Week
Talk to 3 People This Week About Your Wellness Journey
Warm up
400m Run
2x
- 10 Shoulder CIrcles
- 7 V-Rolls
- 10 Samson Lunges
- 7 Scap Push Ups
Activation 2 rounds:
1 Arm Suitcase Deadlift: x 10 each arm @ light weight (Video )
Standing Straight Leg Hold: 2 x 10 seconds each leg (Video )
Alternating Push Up Shoulder Tap: x 10 each arm Video
WOD
“Third Times A Charm”
3 Rounds For Time
- 1 Set of Stairs
- 25 Goblet Squats
- 10 Push Ups
- 10 Burpees
Rest 2 Min. After Each Round
Post Recovery/Strength
Warm up 3 rounds: Core Focused
Horizontal GHD Hold: 3-5 breaths OR Prone Superman Hold: 3-5 seconds (Video )
Bent Knee Hollow Body Hold: 3-5 breaths (Video )
Side Plank: 3-5 breath hold on each side (Video )
Strength
Front Rack Box Step Ups: establish an 8-12 rep max for each leg 3 sets (Video )
Sumo Stance Good Morning: x 8 (Video ) with moderate weight.
Habit of the Week
Roll Out Your Calves, Quads, & T-Spine
Warm up
1x
- Stairs
2x
- 10 Shoulder PT
- 7 V-Rolls
- 5 Scap Push Ups
- 10 Air Squats
Activation 2 rounds:
WOD
“Fight Gone Bad”
3 Rounds (1 Min. at each station)
- Kettlebell Swings
- Goblet Squats
- Sit Ups
- Burpees
- Walking Lunges
- Rest 1 Min.
Dessert - Maybe???
Habit of the Week
Roll Out Your Calves, Quads, & T-Spine
Warm up
400m Run
2x
- 10 Shoulder Circles
- 7 V-Rolls
- 10 Air Squats
- 7 Scap Push Ups
Activation:
Foot Drills(heel,Toe, In, Out): 1 x 25M each, no rest between sets Video
WOD
“The Kaigler”
20 Min AMRAP
- 20 Burpees
160m Run
- 15 Sit Ups
160m Run
- 10 Push Ups
160m Run
- 5 Box Step Ups
160m Run
Dessert- Probably....
Habit of the Week
Roll Out Your Calves, Quads, & T-Spine (Yes, it is the same as Week 8)
Warm up
250 Singles
2x
- 10 Shoulder Circles
- 7 V-Rolls
2x
- 7 Goblet Squats
- 7 Push Ups
- 7 Kettle Bell Swings
Activation 2 rounds:
1 Arm Farmer Carry: moderate weight for 50-100 meters in each arm (Video
1 Arm Suitcase Deadlift: x 10 each arm @ light weight (Video )
Alternating Push Up Shoulder Tap: x 10 each arm Video
WOD
“The Katward”
30 Minute EMOM
- 5 Kettle Bell Swings
- 10 Push Ups
- 15 Air Squats
If you don’t finish in any minute you must rest for the following min.
Your score is the total # of Rounds Completed
Post Recovery/Strength
Warm up 3 rounds:
Pigeon Pose on Box: 20 seconds each leg (Video
Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Video )
Eccentric Knee Flexion: x 10, load as capable (Video )
Strength/Skill
Bulgarian Split Squat 3 sets of 10 reps per side Vid
Couch Stretch 2 min each leg Video
Habit of the Week
Schedule a ½ Day Away To Rest
Warm up
200 Singles
- 10 Shoulder PT
- 7 V-Rolls
Activation 2 rounds:
WOD
“The Lauderdale” (30min cap)
- 80 Air Squats
- 70 Push Ups
- 60 Sit Ups
- 50 Pull Ups
Every 5 Min. run up to the 5th floor
Dessert ???
Habit of the Week
Schedule a ½ Day Away To Rest
Warm up
Grab your Wall Ball and do 1 Set of stairs with it.
2x
- 10 Scap Push ups
- 7 V-Rolls
2 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
Activation 2 rounds:
Sciatic nerve flossing 10 x each leg Video
10 alternating kossacks (Video )
Thoracic Extension Rotation: x 5 each arm (Video )
WOD
“The Kimball”
7 Min. AMRAP
- 15 Wall Ball Thrusters
- 10 Push Ups
- 5 Burpees
- 20 Singles
Dessert---Oh yes we will!
Post Recovery/Strength
Warm Up 3 rounds
Table Top Hold: 20 seconds (Video )
Shoulder Taps: x 10 with 3 count hold at top of each rep Vid
Thoracic Extension Rotation: x 5 each arm (Video )
Shoulder Capsule Stretch (Preacher) x 5 deep breaths Video
Strength/Skill - slow quality pace.
3 Rounds of:
1 Arm Overhead Carry: 50 -100 meters per arm (Video ) Moderate weight
1 Arm Power Row: x 8 each arm (Video )
Habit of the Week
Roll Out Your Calves, Quads, & T-Spine
Warm up
200 Singles
2x
- 10 Shoulder PT
- 7 V-Rolls
- 10 Scap Push Ups
2 Lines
- High Knees
- Fanny Whackers
- Reverse Cycles
Activation 2 rounds:
Alternating Push Up Shoulder Tap: x 10 each arm Video
Side Plank: 3-5 breath hold on each side (Video )
Groiners: x 10 (Video )
WOD
“The Griffin”
22:00 AMRAP
- 7540 Run
- 15 Air Squats
- 10 Push Ups
- 10 Sit Ups
See Week 4 day 1 for your last score
Habit of the Week
Roll Out Your Calves, Quads, & T-Spine
Warm up
Go get your wallball
2x 10 Shoulder PT/ 7 V-Rolls
WOD
“The Dunson”
6 AMRAPS (2:30 Min)
- 5 Pull Ups
- 80m Run
- Max Effort Wall Balls for Remaining Time
Dessert
2 Min. Max Effort Singles
Habit of the Week
Roll Out Your Calves, Quads, & T-Spine
Warm up
Run 200m
2x 10 Shoulder PT/ 7 V-Rolls
2 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
Activation 2 rounds:
Sciatic nerve flossing 10 x each leg Video
5 sumo inch worms (Video )
Table Top Hold: 20 seconds (Video )
WOD
“The Hall”
5 Rounds for Time
- 100 Singles
- 10 Burpees
- 80m Run
- 20 Walking Lunges
Dessert
2 Min. Max Effort
- ???
Rest 3 Min.
2 Min. Max Effort
- ???
Habit of the Week
Spend 30 Min. Outside 3 times/week
Warm up
200 Singles
2x
- 10 Shoulder PT
- 7 V-Rolls
- 10 Scap Push Ups
Activation 2 rounds:
Side Plank: 3-5 breath hold on each side (Video )
Standing Straight Leg Hold: 2 x 10 seconds each leg (Video )
5 sumo inch worms (Video )
WOD
13 Min. EMOM
- 8 Sit Ups
- 8 Air Squats
- 4 Burpees
Dessert
2 Min Max Effort
- Singles
- Push Ups
400m TT
Habit of the Week
Spend 30 Min. Outside 3 times/week
Warm up
Pay your Burpee penalties-
2x
- 10 Shoulder PT
- 7 V-Rolls
2 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
Activation
Groiners: x 10 (Video )
1 Arm Shoulder Press: 8-12 rep Video
1 Arm Overhead Carry: 50 -100 meters per arm (Video ) Moderate weight
WOD
“The ½ Murph” (35 Min. Cap)
10 Rounds
Start: Park Central and back to Stairs
- 5 KB Swings
- 10 Push Ups
- 15 Air Squats
End: Stairs to Park Central and back
Post Recovery/Strength
Warm Up 3 rounds
Lateral Box Step Ups: x 5 as high as possible (Video )
Sumo Stance Good Morning: x 8 (Video )
Plank to Down Dog 10 x Video
Strength/Skill - slow quality pace.
Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Video )
1 Arm Waiters Squat: x 10 each arm (Video )
Habit of the Week
Do 2 Physical Activities/Week that are ENJOYABLE to you.
Warm up
Run 200m
2x 10 Shoulder PT/ 7 V-Rolls
Activation 2 rounds:
Groiners: x 10 (Video )
Plank to Down Dog 10 x Video
Thoracic Extension Rotation: x 5 each arm (Video )
WOD
“The Nail”
20 Min. Partner AMRAP
Partner A
- Works on 100 Singles
Partner B
- 2 Burpees
- 10 Thrusters
- 10 Mountain Climbers
Switch every 100 singles
Your score is you and your partners total rounds
Dessert??
Habit of the Week
Do 2 Physical Activities/Week that are ENJOYABLE to you.
Warm up
200 Singles
2x 10 Shoulder PT/ 7 V-Rolls
2 Lines
Activation - 2 rounds
WOD
Tabata Thursday
- Burpees
- Sit Ups
- Thrusters
- Plank Holds
Rest 3 Min.
Dessert ???
