Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm
ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts! (password CFPB)
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
*Today is an important day, so I don’t want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday’s. Another option is to do a set of GHD sit-ups + Back Extensions. 10 of each Between sets for the novice athlete and 15 for advanced.
Cal Assault Bike
Front or Back Rack Lunges 115/75
Bodyweight Chipper! I am going to give you 2 options on how to go about this:
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
40 Alternating Crab Kicks
20 Straight Leg Sit-Ups
10 Wall Walks
2 Rounds of HALF the numbers. Same amount of work, but broken up a little. Advanced athletes should definitely complete as is. Intermediate or beginners should shoot for version (broken up) and put a 25min. Time Cap on it.
10/7 Cal Assault Bike or Burpees
10/7 Cal Row or Sumo Deadlift High Pulls
30 Double Unders
Devil Press 45/30s
*200m Run after each set
Max Slam Balls 30/20lb.
*If you don’t have a slam ball, you can do Wall Balls, or Thrusters with a KB or DB or Bar.
Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂
Part 3… “Can you get 100 or more reps??”
Da Daily D:
DB Hang Snatch 50/35lb
Sit-Ups (with feet anchored on DB)
Post your times!
P.S. It’s 1 DB alternating