Habit of the Week
Do 2 Physical Activities/Week that are ENJOYABLE to you.
Warm up
200 Singles
- 10 Shoulder PT
- 7 V-Rolls
Activation - 2 Rounds
1 Arm Suitcase Deadlift: x 10 each arm @ light weight (Video )
KB good Morning 10 x Video
1 Arm Overhead Carry: 50 meters per arm (Video ) Moderate weight
WOD
“The Lauderdale” (25min cap)
- 80 Air Squats
- 70 Push Ups
- 60 Sit Ups
- 50 Pull-Ups
Every 5 Min. run down to the 5th floor
Dessert ???
Post Day Recovery/Strength
Warm up 3 rounds
Habit of the Week
Move for 5 Min. for Every 30 Min. of being Sedentary.
Warm up
4 touches
2x
- 10 Shoulder PT
- 7 V-Rolls
Activation - 2 Rounds
10 alternating kossacks (Video )
Superman Hold 20 Seconds Vid
Sciatic nerve flossing 10 x each leg Video
WOD
“Flight Gone Wrong”
1 Min. at Each Station for 3 Rounds
- Wall Balls
- High Pulls
- Singles
- KB Swings
- Burpees
- Rest 1 Min.
Dessert
Habit of the Week
Move for 5 Min. for Every 30 Min. of being Sedentary.
Warm Up-
Wall Ball and Stairs
LInes-
Bear Crawl
Tree Branch/ Baby Gate
Inch Worm
Activation- 2 rounds
Med Ball OH carry 50-100m Vid
Yoga Push Up: x 5 (Video )
Standing Straight Leg Hold: 2 x 10 seconds each leg (Video )
WOD- "Mano Be What You Want To Do"
100 Wall Balls for Time
Every Min do 3 Burpees
Habit of the Week
Move for 5 Min. for Every 30 Min. of being Sedentary.
Warm up
1x Go Get Your Ball
1 x
- 10 Shoulder PT
- 7 V-Rolls
- 5 Air Squats
- 10 Wall Touches
- 5 Push Ups
Activation
Shoulder Taps: x 10 with 3 count hold at top of each rep Vid
Side Plank: 3-5 breath hold on each side (Video )
Table Top Hold: 20 seconds (Video )
WOD
“The Kederchal”
21-15-9
- Burpees
- Sit Ups
Dessert ???
Post Day Recovery/Strength
Warm Up 2 Rounds
Trunk Rotation ( Shoulders Stabilization) 10x Video
10 Squat plus Thoracic Rotation Video
Preacher Stretch 20 seconds (3-5 Breaths) Video
Strength Superset 3 Rounds
1 Arm Shoulder Press: 8-12 rep for each arm Video
1 Arm Farmer Carry: for 50-100 meters in each arm (Video )
Habit of the Week
Eat 1 Serving of Protein at Every Meal
Warm up
200 Singles
2x
- 10 Shoulder PT + Cuban Press with PVC 10 x Video
- 7 V-Rolls
- 10 Scap Push Ups
2 Lines
- High Knees
- Fanny Whackers
- Reverse Cycles
Activation
2 Rounds
WOD
“The Griffin”
22:00 AMRAP
- 7540 Run
- 15 Air Squats
- 10 Sit Ups
- 5 Pushups
Dessert???
Post Day Recovery: 1 Rounds
Habit of the Week
Eat 1 Serving of Protein at Every Meal
Warm up
6 Lines
WOD
2 Mile Run
Dessert???
Habit of the Week
3 Servings (1 Cup) of Green Leafy Veggies/Day
Warm up
200m Run
2x 10 Shoulder PT/7 V-Rolls
2 Lines High Knees/Fanny Whackers/Samson Lunges
Activation:
2 rounds
Alternating Dead Bug: x 10 with 2 breath hold at bottom of each rep (Video )
5 sumo inch worms (Video )
Feet Together Hopping x 20 hops (Video )
WOD - "Singles & Lovin' It!"
5 x 3:00 AMRAPS
6 Burpees/7 Sit Ups/ 8 Lunges
Finish the round with as many Singles as possible
Rest 2:00
Dessert???
Habit of the Week
3 Servings (1 Cup) of Green Leafy Veggies/Day
Warm up
1x Stairs With Your Bell
2x
- 10 Shoulder PT
- 7 V-Rolls
- 10 Air Squats
Activation
2 Rounds
Single Leg RDL 10 Each Leg Video
1 Arm Overhead Carry: 50-100 meters per arm (Video )
Groiners: x 10 (Video )
WOD
“Fight Gone Bad”
3 Rounds (1 Min. at each station)
- Kettle Bell Swings
- Goblet Squats
- Sit Ups
- Burpees
- Walking Lunges
- REST 1 Min.
Dessert & Cool Down
Habit of the Week
3 Servings (1 Cup) of Green Leafy Veggies/Day
Warm up
1x Stairs with your color Wall Ball
2 Rounds
- 10 Shoulder PT + Cuban Press with PVC 10 x Video
- 7 V-Rolls
- 10 Air Squats
Activation
2 Rounds
1 Arm Shoulder Press: 8-10 rep for each arm (Video )
Alternating Dead Bug: x 10 with 2 breath hold at bottom of each rep Video
Groiners: x 10 (Video )
WOD
20 Minute AMRAP
- 5 Pull Ups
- 10 Sit Ups
- 15 Air Squats
Dessert???
Post Day Recovery
1-2 Rounds
Pigeon Stretch on Box/Couch 1-2 min each side Video
Scorpion Stretch 10 total Vid
Thoracic Extension Rotation: x 5 each arm (Video )
Foam Roll T- Spine Video
Then 2 mins calf foam rollVideoWOD
Habit of the Week
1/3 Body Weight in oz of Water
Warm up
Go get your ball
2x 10 Shoulder PT/7 V-Rolls/10 Air Squats
Activation: 2 Rounds
WOD
“The Sanderson”
16 Min. AMRAP
- 200 Singles
- 10 Thrusters
- 10 Sit Ups
Dessert???
Habit of the Week
1/3 Body Weight in oz of Water
Warm Up
400m Run
6 Lines
Activation
2 Rounds
Yoga Push Up: x 10 (Click for Video )
Groiners: x 10 (Video )
10 lemon squeezes (Video )
WOD
"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
Habit of the Week
1/3 Body Weight in oz of Water
Warm up
250 Singles
10 Shoulder PT/ 7 V-Rolls
10 Air Squats
Activation
2 Rounds
WOD
Tabata Monday
(Rest 2 min. after each)
- Burpees
- Lunges
- Jump Rope
Dessert ???
40-30-20-10
sit-ups
pushups
air squats
Post Day Recovery: 1 Round of:
Samson Stretch: 2 min each leg (Video )
10 each leg Assisted or Active Leg Lowering : Assisted Active
Foam Roll Quads - 2 mins Video
Foam Roll T- Spine 2 mins Video
Rib Grab with Deep Breathing 5 breaths Each SideVideo
Habit of the Week
Log Your Food
Warm up
2x 10 Shoulder PT/ 7 V-Rolls
4 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
400m Run
Activation: 2 Rounds
Single Leg Bridge (Cook Lift) 10 each LegVideo
WOD
20:00 AMRAP 0f:
5 Pushups
10 Situps
15 Air squats
7540 RUN
Dessert??
Habit of the Week
Log Your Food
Warm up
1x Stairs
2x 10 Shoulder PT/7 V-Rolls
4 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
Activation: 2 Rounds of:
Groiners: x 10 (Video )
Alternating Dead Bug: x 5 per side with 2 breath hold at bottom of each rep Video
Cat/Camel Rock Back 10 x Video
Class WOD
3 x 4:00 AMRAP of:
12 Walking Lunges
8 Situps
4 Burpees
REST 2:00 between rounds
Habit of the Week-Log your food
Warm up
2x Stairs
3x 10 Shoulder PT/7 V-Rolls
WOD
"Baseline"
- 100 Singles
- 40 High Pulls
- 30 Sit Ups
- 20 Air Squats
- 10 Push Ups
