Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm
ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts!
CrossFit:
– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
– Video Demo: https://www.instagram.com/p/Bswn5TeHkDN/?utm_source=ig_web_copy_link
*Rest 90sec. After Each Superset
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155
Bodywork:
For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..
You are essentially adding the first number to the next movement. Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.
Sweat:
A.) 0-12min.
2 Rounds:
50 Push Press 75/55lb (*Round 2 is SDHP’s)
500m Row
B.) 12-22min.
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell goblet squats (50/35)
Lateral barbell burpees
*Keep your bar out from part 1
C.) 22-34min.
12min. AMRAP:
15 Toes-To-Bar
100m single arm KB farmer carry 70/53
Get at least 1min. Rest For Each Round. So, if you are not done with the section, please stop 1min. before the next section.
*Try to get 50m straight before switching sides on that farmer carry. These things work your abs more than you think 🙂 You can also do an overhead carry if you’d like to switch things up.
*The DB Goblet Squat is just 1 DB held in the front rack like:
https://www.youtube.com/watch?v=U7Y-bY4bZj0
Da Daily D:
A.) 15min. of Straight Booty Work:
5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
B.) EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats
So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats
…. What can you get to?!
DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)
Lunges (Hold the DBs at your side)
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset