Workout of the Day

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Sunday 200329


Warm Up/Mobility:

3 Rounds-
10 Tuck Jumps
10 Samson Lunges
10 BW Squats
5 Yoga Push Ups
then
1 min. Couch Stretch (each side)

Strength:

5 Rounds-

10 Bulgarian Split Squats (each leg)

*Rest 1 min. between rounds

A Bulgarian split squat is a version of a single-legged squat. With one leg elevated on a chair or bench behind you (the top of your foot should be resting on the chair/bench), squat as low as possible with your front leg. Hold your DB/KB down by your side, on the same side as the leg that is elevated behind you. 

Met Con:

CoronaWOD #12

3 Rounds-

Min 1- 45 sec. Max Reps DB/KB Sumo Deadlift High Pull

Min 2- 45 sec. Max Reps DB/KB Goblet Squats

Min 3- 45 sec. Max Reps Mountain Climbers 

Min 4- 45 sec. Max Reps DB/KB Shoulder to Overhead (switch sides as needed)

*score is total reps of all movements, over all three rounds

Saturday 200328


Warm Up/Mobility:

30 sec. High Knees
30 sec. Butt Kickers
3 Rounds-
20 Arm Circles
10 BW Squats
10 Bird Dogs (on all fours, raise opposite leg and arm to parallel, keeping a neutral midline)
10 Good Mornings
5 Push Ups
then
1 min. Couch stretch (each side)

Met Con:

AMRAP 20

Buy-In: 50 Over the DB/KB Burpees

In remaining time, 

2, 4, 6, 8, 10, 12, etc...

DB/KB Hang Squat Cleans (alternating arms)

V-Ups

HSPUs (modify to pike push ups or regular push ups)

Friday 200327


Warm Up/Mobility:

3 Rounds-

20 Jumping Jacks

20 Arm Circles

20 Toy Soldiers (walking forward, kick your front leg up to the opposite hand reached out in front of you and continue for 20 reps/10 on each side)

5 Yoga Push Ups

then

Seal/Sphynx stretch for 1 min. x 2

Skill:

10 Rounds-

3 Turkish Get Ups (each side)

Rest 1 min. between rounds

Met Con:

3 Rounds-

AMRAP 4

12 Ground to Overhead

30 DUs

Rest 2 min. between rounds

*score is your lowest scoring round

Thursday 200326


Warm Up/Mobility:

3 Rounds-
10 Wall Facing Squats
10 Broomstick Pass Thrus
10 Broomstick Sot Presses
5 Caterpillar Walks to Push Up
then
15 Thoracic Rotations (each side)
Spend 5 minutes working on a bridge/back bend

Strength:

7 Rounds-
5 KB/DB Front Squats
5 KB/DB Sot Presses
5 KB/DB Thrusters
-do complex on right side, then left
-rest 1:30 between sets

Met Con:

5 RFT-

15 KB Swings

25 Sit Ups


Wednesday 200325


Warm Up/Mobility:

30 seconds High Knees

30 seconds Butt Kickers

2 Rounds-

10 Broomstick Pass Thrus

10 Broomstick Good Mornings

10 Samson Lunges

10 Broomstick Sot Presses

then

1 minute Twisted Cross Stretch (each side)

Strength:

3 Rounds-

10 DB/KB Strict Press (each side)

10 DB/KB Bent Over Row (each side)

3 Rounds-

10 DB/KB Push Press (each side)

10 DB/KB Upright Row (each side)

Met Con:

"CoronaWOD #8"

For time-

30-20-10

Front Rack Up Downs (alternating legs)

Box Jumps

*Up Downs: start by kneeling on both knees. Stand up to extension then return to kneeling. That's one rep. Hold your DB/KB in the front rack position for these. 

Tuesday 200324


Warm Up/Mobility:

3 Rounds-
200m Run
10 Leg Swings (each leg & direction)
10 Ankle Circles (each ankle & direction)
6 Cossack Squats (no weight)
6 Yoga Push Ups
then,
hold bottom of squat for 2 minutes
pigeon stretch for 1 min. each side

Strength:

Weighted Cossack Squats

4 x 12

Rest 1:30 between rounds

*hold weight in goblet position

Met Con:

"CoronaWOD #7"

Run 15 min. away

Rest 5 min.

Run back

*Do 1 burpee for every second you're late

Monday 200323


Warm Up/Mobility:

3 Rounds-
8 Samson Lunges
8 KB/DB Swings (if you're using a DB, hold it vertical with both hands holding onto one head)
8 Broomstick Pass Thrus
In downward dog, slowly pump heels up and down 8 times to stretch backs of legs
then,
30 sec. tricep stretch, each side
1 min. saddle stretch (sit on your feet and lean back)

Skill:

4 Rounds-

1 min. Right Plank

1 min. Center Plank

1 min. Left Plank

1 min. Rest

Met Con:

AMRAP 12

12 Dips

12 Jump Squats

12 Push Ups

12 Jump Squats

*Do your dips on the side of a bench or chair. To make them more challenging, elevate your feet. The higher your feet are, the harder it will be.

Sunday 200322


Rest Day


Saturday 200321


CoronaWOD #5

*Checkout today's workout on ZenPlanner to get a promo code for a 40-day free trial of GoWOD!

Met Con:

If you have a workout buddy, do this "you go, I go" style. If you're working alone, then do 1 round and rest an equal amount of time. Use one KB or DB for this workout.

For time-

8 Rounds (total, so each person does only 4 rounds)

  20 Suitcase Deadlifts (rounds 1 & 3 use right side, rounds 2 & 4 use left side)

  20 Lateral Hops over KB/DB

8 Rounds (total)

  20 Hang Cleans (alternate right/left sides every rep)

  20 Burpees

8 Rounds (total)

  20 S2OH (rounds 1 & 3 use right side, rounds 2 & 4 use left side)

  20 Lateral Hops over KB/DB

 

Friday 200320


Warm Up/Mobility:

30 Jumping Jacks

     3 Rounds

     5-1 Walkout to Pushup

     10 Squats

      10 Broomstick Good Mornings

30 Jumping Jacks

Strength:

7 Rounds

3 One Arm Snatch +

3 One Arm Push Press +

3 One Arm OH Squats +

3 One Arm Push Press

- rest 1:30 after completing each arm unbroken

 

Met Con:

For Time

40 G2OH (with plate, dumbbell, or kettlebell)

20 V-ups

40 Thrusters

20 V-ups

160 DUs (sub high knees)

20 V-ups

40 Thrusters

20 V-ups

40 G2OH

 

Thursday 200319


CoronaWOD #3:

Warm Up/Mobility:

2 Rounds-
10 Step Ups
10 Pass Throughs (use a broomstick)
10 Thoracic Rotations (each side)
10 Tuck Jumps
1 min. Lizard Pose (each side)

Skill:

Tabata (8 Rounds of 20 sec. Work, 10 sec. Rest)

Hollow Body Hold

Met Con:

5 RFT-

32 Goblet Lunges, alternating legs

16 HSPUs (scale to pike push ups or hand release push ups)

16 Box Jumps (jump onto a chair, bench, or whatever you have- just be safe!)

Wednesday 200318


CoronaWOD #2

Warm Up/Mobility:

2 min Run

3 Rounds

10 Leg Swings in each direction

10 Caterpillar Walkouts

20 Arm Circles

2 min Run

 

Skill:

3 Rounds

10 Seated DB/KB Press (right side then left)

10 Bent Over Row (right side then left)

 

Met Con:

For Time

35-30-25-20-15-10-5

Alternating DB/KB Snatches

- 200m Run between rounds

- use a running app to calculate 200m in your neighborhood. If that's not possible then run for 30 sec and then run back

- if you do not have a weight use a gallon jug or laundry detergent