17 Comments

WELL Group14 Week 4 Day 3

Habit of the Week

Eat 1 Serving of Protein at Every Meal

Warm up

Grab your ball and run a set of stairs

2x  10 Shoulder PT/ 7 V-Rolls

Activation:

2 Rounds

  • Lemon Squeeze 10 x Video

  • Groiners: x 10 (Video )

  • Med Ball OH carry 50-100m Vid

WOD

15 EMOM

-     10 Wall Balls

Dessert & Cool Down

17 Comments

25 Comments

WELL Group14 Week 4 Day 2

new WELL Verses #2.jpg

Habit of the Week

Eat 1 Serving of Protein at Every Meal

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???

25 Comments

22 Comments

WELL Group14 Week 4 Day 1

new WELL Verses #2.jpg

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

  • Groiners: x 10 (Video )

  • Lemon Squeeze 10 x Video

  • Table Top Hold: 20 seconds (Video )

WOD

“The Griffin”

22:00 AMRAP

-     7540 Run

-     15 Air Squats

-     10 Sit Ups

-     5 Pushups

Dessert???

Post Day Recovery: 1 Rounds

  • Pigeon Stretch 2 min each side

  • Couch Stretch 2 Min Each Side

  • Foam Roll Quad 2 min Each Side

  • Foam Roll Calves 2 min Each Side

  • 10  each leg Assisted or Active Leg Lowering : Assisted Active

22 Comments

26 Comments

WELL Group14 Week 3 Day 3

new WELL Verses #2.jpg

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


26 Comments

23 Comments

WELL Group14 Week 3 Day 1

new WELL Verses #2.jpg

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

23 Comments

24 Comments

WELL Group14 Week 2 Day 3

new WELL verses #1.jpg

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

  • 10 Thoracic Rotations Video

  • 10 Shoulder Taps with 3 second hold Video

  • Single Leg Hops 20 each Leg

 

WOD

“The Sanderson”

16 Min. AMRAP

-     200 Singles

-     10 Thrusters

-     10 Sit Ups

Dessert???

24 Comments

27 Comments

WELL Group14 Week 2 Day 2

Habit of the Week

1/3 Body Weight in oz of Water

Warm Up

400m Run

6 Lines

Activation

2 Rounds

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

27 Comments

26 Comments

WELL Group14 Week 2 Day 1

new WELL verses #1.jpg

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

  • Lemon Squeeze: x 10 (Video )

  • Groiners: x 10 (Video )

  • DF from Half Kneeling 10 x each leg Video

WOD

Tabata Monday

(Rest 2 min. after each)

-     Burpees

-     Lunges

-     Jump Rope

Dessert ???

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

26 Comments

22 Comments

WELL Group14 Week 1 Day 3

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

  • Plank to Down Dog 10 x Video

  • Sumo Inch worms 5x Video

Single Leg Bridge (Cook Lift) 10 each LegVideo

WOD

20:00 AMRAP 0f:

5 Pushups

10 Situps

15 Air squats

7540 RUN

Dessert??

22 Comments

24 Comments

WELL Group14 Week 1 Day 2

new WELL verses #1.jpg

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:

  • 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

24 Comments

22 Comments

WELL Group14 Week 1 Day 1

new WELL verses #1.jpg

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

22 Comments