~5:00 Cardio
then
~5:00 Mobility
“DOPE DIANE”
3x Rounds for Time:
21x Burpee Over Bar
15x Deadlifts 225#/155#
9x Handstand Push Up
or ALT
3x Rounds for Time:
21x Burpees
15x Deadlifts KB or whatever you can Deadlift
9x Push Up (make as difficult as possible)
**FINISHER**
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)
~5:00 Cardio
then
~5:00 Mobility
21-15-9
Burpee
Sumo Deadlift High Pull 1xKB #AHAP
Push-Press 2xDB or Barbell Only
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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~5:00 Cardio
then
~5:00 Mobility
For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
~5:00 Cardio
then
~5:00 Mobility
“Deck of Cards”
Spades – Air Squats
Clubs – Push-ups
Hearts – Sit-Ups
Diamonds – Burpees
**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it…
FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets
2x 1:00 Plank (each arm)
Rest 30sec between sets
3×12 v-ups
Rest as needed between
~5:00 Cardio
then
~10:00 Mobility
CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L3 5 rounds, L2 3 rounds
Zanshin, Mushin, Fudoshin: Apply the ways of Karate-do to harness the Warrior’s Mind
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~5:00 Cardio
then
~10:00 Mobility
REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees
~5:00 Cardio
then
~5:00 Mobility
STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)
5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#
~5:00 Cardio
then
~5:00 Mobility
5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press
2:00 Rest
4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat
2:00 Rest
3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers
FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit
~5:00 Cardio
then
~5:00 Mobility
10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
~5:00 Cardio
then
~5:00 Mobility
10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
~5:00 Cardio
then
~5:00 Mobility
Jocko Willink MUSTER #002
36:00 EMOM
Min 01: Burpees AMRAP
Min 02: :45 Plank
Min 03: 20x Squats
Min 04: 30x Flutter Kicks
Min 05: 10x Push-ups
Min 06: 20x Jumping Jacks
~5:00 Cardio
then
~5:00 Mobility
10:00 AMRAP
10x Clean & Jerk w/1xDB or KB
10x Goblet Squats w/1xDB or KB
10x Push-ups
FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups
~5:00 Cardio
then
~5:00 Mobility
STRENGTH (if you can)
Deadlift 5-5-5-5-5 @ 75% of your single-rep max
5x Rounds (:20 work / :10 rest)
Air Squat Jump Taps
Flutter Kicks
️Kettlebell/Plate Toe Taps
️KB Plank Pull Through
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet with special guest and fellow Martial Artist Heather Dughaish.
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~5:00 Cardio
then
~5:00 Mobility
7x Rounds
10x Dumbbell Clean & Jerk
10x Burpees Jump-Over DB
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
This week’s review of useful intel from social media and the internet that’s worth talking about with special guest Heather Dughaish.
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Do you suffer for your own growth and improvement? On purpose no less?
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Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
(more…)
~5:00 Cardio
then
~5:00 Mobility
For Time:
30x Thrusters w/Single DB (swap hands)
30x Burpees
1.5 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
9:00 AMRAP:
9x Burpees
9x Box Jump Overs 24″/20″
**Scale the box jumps to step up/overs
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)
~5:00 Cardio
then
~5:00 Mobility
5X8 DB Shoulder Press #AHAP
5X Rounds for Time:
15x KB Deadlift #AHAP
200M Run
~5:00 Cardio
then
~5:00 Mobility
~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim
~5:00 Cardio
then
~5:00 Mobility
~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim
~5:00 Cardio
then
~5:00 Mobility
STRENGTH WORK
Goblet Squat 5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
3x Rounds
of 3 Minutes On: 2 Minutes Off
AMRAP
4x Burpees
6x Alt. DB Snatch #AHAP
Are you ‘Courageous” in your life? I don’t mean the; run into a burning building type of courage, but more the way you live your day.
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~5:00 Cardio
then
~5:00 Mobility
8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats
2 Minutes Rest
8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups
FINISHER
1 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP
FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)
~5:00 Cardio
then
~10:00 Mobility
5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees
FINISHER
1.5 Mile Run/Jog