Cinco de Mayo!
Warm up
10 Minutes of moving. Run, walk, push ups, practice doubles, or anything you want as long as your moving.
So many 5’s Chipper
500 Meter run (make your best guess, go about 150 feet past your 400m run turn around)
55 Burpees
55 Alt Db snatch (Barbell version is 25 power snatches)
55 Doubles or singles
55 lunges
55 Push ups
55 air squats
55 Sit ups
500 M Run
Warm up
5 Rounds
Run 100
8 overhead squats with a pvc or broom stick
8 pass throughs
Strength
5 sets of 10 overhead squats for QUALITY.
Light weight
Empty barbell or light dumbbell. If you are still working on depth with single arm DB overhead squats or struggle with the movement switch to overhead lunges. 5 each leg 5 sets.. nice and slow
Wod 1- Barbell Version
8 Minutes Amrap
8 push press. 95/65
8 Bent over rows (pull ups if you have a pull up bar)
8 Front Rack lunges (4 each leg)
Rest 4 Minutes
Wod 2
8 Minutes amarp
8 Deadlifts 95/65
8 Push ups
8 Lunges with no weight
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Dumbbell version
8 minutes Amrap
8 Push press (4 each if you have single DB)
8 Bent over rows (4 each arm if you a single DB)
8 Lunges with your dumbbell
Rest 4 minutes
Wod 2 – 8 Minute Amrap
8 dumbbell deadlifts) (4 each side if you only have 1 DB)
8 push ups
8 no weight lunges
Sunday Funday
Basic body weight stuff. Get out, get moving.
Some awesome workouts lined up next week. Today is not a race. its about move for 20 minutes and a steady pace and getting on with your day.
Warm Up.
3 Rounds
200 M Run
10 Lunges
10 push ups
Wod- 20 Minutes Amrap
200M Run
15 No push up burpees
20 Squats
30 Lunges
Saturday Run Day
2 Options
First choice- sprints
3×400 with 90 second rest
1×800 with 3 Minute rest
3x 400 with 90 second rest
OR
Run 5k on this nice day
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Workout
Wod 1-
7 Minutes Amrap
10 Barbell or Dumbbell Hang Cleans (5 each arm if you only have 1 dumbbell
20 Air squats
Rest 3 Minutes
Wod 2
7 Minute amrap
10 Barbell snatches 95/65 OR 16 alternating single dumbbell snatches
20 Sit ups
Rest 3 Minutes
Wod 3
7 Minute Amrap
20 Air squats
20 Sit ups
20 Push ups
ENOJOY!
Warm up
3 rounds
10 squats
10 lunges
10 Broad jumps
Booty day
DUMBBELL VERSION
18 minutes EMOM (6 rounds of each movement) Dumbbell version
Minute 1- goblet squats
Minute 2-weight lunges
Minutes 3- bulgarian split squat weighted or unweighted
At 18 minutes go straight into 30 single arm (alternating) devil presses
**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement
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BARBELL VERSION
18 minutes EMOM (6 rounds of each movement)
Minute 1- empty bar fron squats
Minute 2- empty bar front rack lunges
Minutes 3- bulgarian split squat weighted or unweighted
**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement
At 18 minutes go straight into
20 rounds
1 burpee
1 power snatch 95/65