05072020
WARMUP
3x Rounds
:30 Plank
:30 Wall Sit
20x Toe Touches
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate 35#/25#
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats AHAP#
Minute 4: Rest
Bodyweight Version
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 15x Sit-ups
Minute 4: Rest
Barbell Version
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 6x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05062020
WARMUP
1:00 Plank
10x Push-ups to Down Dog
15x Toe-Touches
6x Runner Stretch w/Rotation (3x each side)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups w/Plate 25#/10#
1:00 Step-ups
1:00 RKBS #AHAP (Swing what you got!)
1:00 Goblet Squat #AHAP (KB/DB/Odd object)
1:00 Rest
Bodyweight Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Step-ups or Jump Squats
1:00 Wide Stance Toe Touches
1:00 Burpees
1:00 Rest
Barbell Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Push-press 95#/65#
1:00 Power Cleans 95#/65#
1:00 Burpee Over Bar
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05052020
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 AMRAP
15x Air Squats
9x V-ups
3x Burpees
*Every 2:00, starting on the 0: 24x Line Hops
FINISHER
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05042020
WARMUP
10:00 of Mobility
Examples:
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WORKOUT
5x Rounds
:30 work; :30 rest
Plank
Mountain Climbers
Leg Levers
2:00 REST Then…
4x Rounds
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
Bodyweight Version
4x Rounds
:20 Seconds Single Arm Plank Hold (3pt hold)
:20 Seconds High Position (push-up) Plank Hold
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
FINISHER
1 mile run/walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05032020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
WORKOUT
21-18-15-12-9-6-3 (For Time)
Russian KB Swings
Push-ups
Bodyweight Only Version
21-18-15-12-9-6-3 (For Time)
Air Squats
Push-ups
FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05022020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
WORKOUT
“ZACHARY TELLIER” Hero WOD
(https://wodwell.com/wod/zachary-tellier/)
For Time
10x Burpees
10x Burpees
25x Push-Ups
10x Burpees
25x Push-Ups
50x Lunges
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
150x Air Squats
Scaled Down Version = Cut all reps in half.
Complete the work in the order written, starting each new segment with the 10 Burpees.
Take your time with this workout, even if it takes you 1.5 hours to complete it. Keep going. But rest when and where you need to rest during it.
As always, if it hurts, know the difference between a workout hurt, and an injury hurt. If it’s injured or getting injured stop.
Score is the time it takes you to complete all the repetitions; 650 reps in total.
Andi Graham – “Scars to prove it”
(more…)
WHF Podcast 28 – Intermittent fasting
Intermittent fasting?
(IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern
Don’t believe us, here are some other resources:
Intermittent fasting is not a diet. It is a timed approach to eating. Unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting may have some health benefits, including weight loss, but is not suitable for everyone. https://www.medicalnewstoday.com/articles/324882
16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. https://www.medicalnewstoday.com/articles/327398
There are two main ways to adopt intermittent fasting into your life, Mattson said:
- Daily time-restricted feeding gives you a narrow window during which you can eat, usually 6 to 8 hours each day.
- 5:2 intermittent fasting requires that people only eat one moderate-sized meal on two days each week.
When people are fasting, they are slowly burning through the glucose stored in their liver, Mattson explained. The liver holds about 700 calories of glucose. https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#1
05012020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WORKOUT
WOD
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Squats
Burpees
Into…
1/2 Mile Run
Bodyweight Only Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Jump Squats
Burpees
Into…
1/2 Mile Run
Barbell Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Thrusters 45#/35#
Burpees Over Bar
Into…
1/2 Mile Run
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04302020
WARMUP
3x Rounds
:30 Plank
10x Sit-ups
15x Toe-Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04292020
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
3x Rounds
1:00 DB/KB Alt Hang Clean & Jerks (sub jump squats if no DB)
1:00 V-ups
1:00 Air Squats
1:00 Step-Ups Onto Something Box or whatever
1:00 Jump Rope (Singles) or Jumping Jacks
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04282020
WARMUP
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats
Minute 4: Rest
Bodyweight Version
20:00 EMOM
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 12x Lunges
Minute 4: Rest
Barbell Version
20:00 EMOM
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 8x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04272020
WARMUP
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
‘ANNIE’
50-40-30-20-10 (For Time)
Double Unders (2:1 Jump Rope Singles) or Jumping Jacks
Sit-ups
FINISHER
2:00 Max Push-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04262020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Reverse Lunge to Overhead Press (alt legs each rep)
Supermans
KBS
Floor Press to Sit-ups
DB Alt Snatch
Plank
Bodyweight Only Version
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Lunges
Supermans
Air Squats
Sit-ups w/2x Punches at Top
Air Squat to alt Front Kicks
Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04252020
WARMUP
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Every 4:00 for 6 Rounds:
10x Alternating Single DB Hang Clean & Jerks
15x Push-ups
30x Air Squats
Bodyweight Only Version
Every 4:00 for 6 Rounds:
10x Lunges
15x Push-ups
30x Air Squats
Barbell Version
Every 4:00 for 6 Rounds:
10x Clean & Jerks 95#/65#
10x Push-ups
10x Front Squats 95#/65#
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WHF Podcast 27 – What we seek in fitness
What do we seek from fitness?
The things we think about and expect from fitness. What do you seek and how do you get there?
Gym Swag: http://shopworkhorse.mdiapparel.com/
04242020
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Romanian Deadlifts DB/KB (or sub in Barbell DL)
Single Arm DB/KB Overhead Hold (L)
Single Arm DB/KB Overhead Hold (R)
Bodyweight Only Version 4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Toe Touches (Wide Legs)
Mountain Climbers
Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04232020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Thrusters
10x Cleans
10x Shoulder Press
10x Goblet Squat
10x Snatch
Bodyweight Only Version
5x Rounds (For Time)
10x Air Squats
10x Push-ups
10x V-ups
:30 Second Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Principle 01: Establish Your Set Point
(more…)
04222020
WARMUP
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
12:00 AMRAP
12x Push-ups
18x DB/KB Swings
24x Sit-ups
Barbell Version
12:00 AMRAP
12x Push-ups
18x Thrusters 45#/35#
24x Sit-ups
FINISHER
1 Mile Run/Walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04212020
WARMUP
2x Rounds
10x Air Squats
10x Lunges
2x Runner Stretch
12x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
15:00 AMRAP
20x Single Arm ALT DB/KB Snatches
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees
40x Double-Unders (3:1 Singles) or Jumping Jacks
*For bodyweight only, sub the DB/KB Snatches with Air Squats
Barbell Version
15:00 AMRAP
20x Clean & Jerk 95#/65#
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees over Bar
40x Double-Unders (3:1 Singles) or Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04202020
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Reverse Lunge to Overhead Press
10x Single Leg Deadlift
10x Shoulder Press
10x Goblet Squats
20x 1 Arm Swing RKBS
Body Weight Version
5x Rounds (For Time)
10x Reverse Lunges
20x Windmill Toe Touches
10x Push-ups
15x Air Squats
20x Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04192020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Round 1) Start 0:00…
3x Rounds:
20x Jumping Squats
20x Plate Ground-to-Overhead
Round 2) @ 5:00…
3x Rounds:
20x Goblet Squats
20x Sit-ups
Round 3) @ 15:00…
3x Rounds:
20x Jumping Squats
20x Single Arm DB/KB Snatch
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04182020
WARMUP
Today’s warm up is to work 10:00 of Mobility
+10:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
5x Rounds (For Time)
400m Run
30x Plate Ground-to-Overhead
15x Burpee to Plate
Scaled
5x Rounds (For Time)
25x Jumping Jacks
1:00 Plank
25x Air Squats
1:00 Wall Sit
25x Push-ups
Gym Version
5x Rounds (For Time)
400m Run
10x Clean & Jerks 95#/65#
10x Burpee Over Bar
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Talking about Code Switching with Reuben Johnson
(more…)
WHF Podcast 26 – What Coaches think Accountability is
Accountability vs. Motivation
It’s probably cliche but it’s a truth that has existed since the beginning of sports. It exists now even more in the world of person fitness. It’s the cold hard fact that a coach can not coach your motivation. We can inspire, harass, convince and even in come cases drag you to the gym but it won’t last and at some point we all must find the accountability and self-discipline within our own hearts to become a better version of ourselves.
Enjoy the show. 🙂
Gym Swag: http://shopworkhorse.mdiapparel.com/
04172020
WARMUP
Tabata
(8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
5x 3:00 AMRAP
(Rest 1:00 between rounds)
6x Burpees
8x DB/KB Goblet Squat (or find Odd-Object)
10x Lateral Hops Over KB/DB or Odd-Object
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WHF Podcast 25 – Blind Taste Testing – Beer and Wine
Who wins?
Who wins the taste test? You’ll have to watch and see.
BTW: Heather is the Thanos of beer & wine… 🙂
Gym Swag: http://shopworkhorse.mdiapparel.com/
04102020
WARMUP
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
15:00 AMRAP
10x Push-ups
10x Hip Bridges
10x Jumping Squats (Air Squats)
10x V-ups
:30 Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!