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WELL Group14 Week 11 Day 3

new WELL verses #6.jpg

Habit of the Week

Talk to 3 People This Week About Your Wellness Journey

Warm Up -

400m Run

Pay your Burpee Penatly

6 Lines

Activation 2 rounds:

  • Single Leg RDL 10 Each Leg Video

  • Heidens: x 10 each leg (Video )

  • Groiners: x 10 (Video )

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???

13 Comments

16 Comments

WELL Group14 Week 11 Day 2

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???

16 Comments

18 Comments

WELL Group14 Week 11 Day 1

new WELL verses #6.jpg

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.

18 Comments

18 Comments

WELL Group14 Week 10 Day 3

new WELL verses #5.jpg

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:

  • 10 alternating kossacks Video

  • Lateral Leg Swings: x 10 each leg Video

  • 5 sumo inch worms Video

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???

18 Comments

18 Comments

WELL Group14 Week 10 Day 2

new WELL verses #5.jpg

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....

18 Comments

21 Comments

WELL Group14 Week 10 Day 1

new WELL verses #5.jpg

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

21 Comments

17 Comments

WELL Group14 Week 9 Day 3

new WELL verses #5.jpg

Habit of the Week

Schedule a ½ Day Away To Rest

Warm up

200 Singles

-        10 Shoulder PT

-        7 V-Rolls

Activation 2 rounds:

  • Single Leg RDL 10 Each Leg Video

  • Table Top Hold: 20 seconds (Video )

  • Scorpion Stretch 10 x  Video

WOD

“The Lauderdale” (30min cap)

-        80 Air Squats

-        70 Push Ups

-        60 Sit Ups

-        50 Kettle Bell Swings

Every 5 Min. run up to the 5th floor

Dessert ???

17 Comments

19 Comments

WELL Group14 Week 9 Day 2

new WELL verses #5.jpg

Habit of the Week

Schedule a ½ Day Away To Rest

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

19 Comments

17 Comments

WELL Group14 Week 9 Day 1

new WELL verses #5.jpg

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 )

17 Comments

22 Comments

WELL Group14 Week 8 Day 3

new WELL verses #4.jpg

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

22 Comments

18 Comments

WELL Group14 Week 8 Day 1

new WELL verses #4.jpg

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

-     ???

18 Comments

16 Comments

WELL Group14 Week 7 Day 3

new WELL verses #4.jpg

Habit of the Week

Spend 30 Min. Outside 3 times/week

Warm up

200 Singles

Activation 2 rounds:

  • Groiners: x 10 (Video )

  • Standing Straight Leg Hold: 2 x 10 seconds each leg (Video )

  • Single Leg Bridge (Cook Lift) 10 each Leg Video

WOD

“The Kederchal”

21-15-9

-     Burpees

-     Sit Ups

Rest 4 Min.

Dessert


16 Comments

21 Comments

WELL Group14 Week 7 Day 2

new WELL verses #4.jpg

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

21 Comments

21 Comments

WELL Group14 Week 7 Day 1

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 )

21 Comments

17 Comments

WELL Group14 Week 6 Day 3

new WELL verses #3.jpg

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

50 Sit Ups for Time

17 Comments

18 Comments

WELL Group14 Week 6 Day 2

new WELL verses #3.jpg

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

  • Med Ball OH carry 50-100m Vid

  • Lemon Squeeze 10 x Video

  • Single Leg RDL 10 Each Leg Video

WOD

Tabata Thursday

-     Burpees

-     Sit Ups

-     Thrusters

-     Plank Holds

Rest 3 Min.

Dessert ???

18 Comments

19 Comments

WELL Group14 Week 6 Day 1

new WELL verses #3.jpg

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

  • Squat Press Outs x 10 hold for 3 - 5 Seconds Video

  • Preacher Stretch 20 seconds (3-5 Breaths) Video

  • Trunk Rotation 10 x ( Shoulders Stabilization) 10x Video

19 Comments

16 Comments

WELL Group14 Week 5 Day 3

new WELL verses #3.jpg

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

“Filght Gone Wrong”

1 Min. at Each Station for 3 Rounds

-        Wall Balls

-        High Pulls

-        Singles

-        KB Swings

-        Burpees

-        Rest 1 Min.

Dessert

16 Comments

22 Comments

WELL Group14 Week 5 Day 2

new WELL verses #3.jpg

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


22 Comments