Workout for Thursday May 14th

Warm Up

400m run or two sets of 50 single unders.  (Rosa omit the run or jump)

complete 2 rds not for time

  • 10 air squats
  • 10 Bird Dogs – demo 
  • 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo 
  • 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo 

Skill / Strength

spend 5 mins on Hollow body progressions –demo of progressions 

– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.

– Note your progressions, tuck, 1 leg, 2 legs, arms extended

Metabolic Conditioning 

AMRAP-10

(as many rounds as possible in 10 mins)

  • 15 Goblet Squats (use medium weight – Note weight used) – demo
  • 30 sec plank hold – demo 

Workout for Tuesday – May 12th

When-Life-Knocks-You-Down-Do-A-Burpee

Warm Up 

Complete 3 rds of the following

  • 50 Single unders or 50 jumping jacks
  • 10 air squats – Slow and controlled
  • 30 flutter kicks

Skills or Strength

myofascial release with lacrosse ball or tennis ball

  • 2 mins of each side  – hips   – demo  
  • 2 mins each side hips & glutes – demo 
  • 2 mins each side of hamstrings – demo 
  • 2 mins each side of back of knee and calves – demo 

MetCon

WOD – 8 Mins of Fun
Set clock for 8 minutes, complete first half repeating through 4 mins, then move directly into 2nd half for 4 minutes with no rest in between.  Record number of rds and reps completed in each 4 min AMRAP.
4 minute AMRAP –
(as many reps as possible)
  • 25 jumping jacks or 25 single unders with jump rope
  • 3 burpees
then – no rest –
4 minute AMRAP
  • 10 situps or 25 flutter kicks (Rosa. Esther do Flutter Kicks)
  • 5 strict pushups – (Push up to box, chair or stairs.  Keep back flat, no knee pushups.)

Sunday May 10th Workout

Happy Mothers DAY WOD

Warm Up 

500m row or 400m run

2rds for quality 

  • 10 step-ups
  • 10 wall-balls
  • 10 hollow body rocks
  • 10 bird dogs

Skills/Strength 

15 Minutes – Self-massage “Happy Mothers Day”

  • Myofascial release & trigger point therapy with Lacrosse ball and Foam roller

MetCon 

10 Min AMRAP

  • 10 KB Swings
  • 200m run or 250m row or 200 single unders
  • 10 step-ups w/ kb

RESULTS:

IMAG00157

Workout for Thursday May 7

Screen Shot 2015-05-06 at 9.32.34 PMScreen Shot 2015-05-06 at 9.52.19 PM

Warm Up 

Complete 3 rounds for quality

  • 30 jump rope single unders
  • 5 inch worms
  • 10 sit-ups

Strength and/or skill

3 x 10 reps (hand release push-ups) – At the bottom of the push up release hands, initiate new pushup  – Watch video for proper form – If you do not have strict push-ups do knee push-ups.  Rosa, continue to use stair push-ups.

MetCon 

AMRAP-10

Workout for Tuesday May 5th

walking-lungesburpee

Warm Up 

Complete three rounds not for time (go slow work on proper form)

Strength or skill 

Metabolic Conditioning Workout 

  • AMRAMP-8  Set Clock for 8 Minutes (count # of rounds and reps completed, post results to comments)
    • 20 Walking Lunges  – Watch Video
    • 10 Sit-ups
    • 20 Burpees

NOTE: Modification:   Rosa, please complete walking lunges on 1 leg (do 20 on good leg), substitute more push-ups for burpees 🙂