our workouts

Warm Up:

2 rounds:

:20 sec hollow hold

:20 sec glute bridges

:20 sec dead bugs

2 rounds:

:20 sec inch worms

:20 sec crossbody toe touches

:20 sec RBM’s

WOD:

Every 2 min for 14 min (7 rounds)

10 Up downs

15 Alt. jumping lunges

20 Squat hops

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AMRAP 20:

9 Push-ups

15 Odd Object Bent Over Rows

21 Air Squats

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PART 1:

Every 2 min for 10 min (5 rounds)

:30 sec plank

10 front plank push ups

:30 sec plank

*recommending you have a timer handy to keep track of your plank times!

PART 2:

Buy in: 4 min max rep back step lunge (if you have weight, like a barbell, DB’s or KB’s use it! Weighted step ups also would work here if you have a box!)

Right into...

AMRAP 8

20 lateral line hop (or jump rope)

10 Ground to overhead 

5 burpees

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“Short and Not Sweet”

21-18-15-12-9

Air squat hops

10 Delicious burpees after each set of squat hops :)

Right into....

21-18-15-12-9

Alt. Single leg V ups

Ab Mat style sit ups

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3 sets of:

AMRAP 7

10 Odd object deadlifts (or with weights if you have them!)

10 Alternating, goblet style, odd object step back lunges 

10 Narrow grip push - ups (hands closer together compared to your usual grip)

20 Mountain climbers

Rest 3 minutes

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Warm up:

2 rounds:

:20 sec bird dogs

:20 sec dead bugs

:20 sec plank

Then...

2 rounds:

:20 sec alternating single leg RDL

:20 sec cossack squat

:20 sec back step lunge and trunk twist

Then...

EMOM 5

:30 sec of burpees

:30 sec rest

WOD

AMRAP 15

2 Ground to over head (use weight, or an odd object)

2 thrusters (use weight, or an odd object)

15 lateral line hops (or double unders/ jump rope if you have a rope and space!)

4 ground to overhead (use weight, or an odd object)

4 thrusters (use weight, or an odd object)

15 lateral line hops

6 “

6 ”

15 lateral line hops

... and so on until the 15 minute mark!

5 min of cool down flexibility!

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AMRAP 22

5 push ups

10 sit ups

15 air squats

20 double unders or 40 single unders

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Warm up:

2 rounds

:30 sec plank

:30 sec Superman hold

:30 sec hollow hold

:30 sec squat hold

Plus… additional flexibility 

WOD

AMRAP 10

3 burpees

6 push ups

9 mountain climbers (each side)

12 ground to overhead (KB swing, DB snatch, clean and press, odd object G2OH)

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Part 1:

Tabata V ups

Part 2:

Every 3min On The Minute for 21 minutes (7 rounds)

12 squat hops

6 burpees

12 back stepping lunges

6 burpees

12 squat hops

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Tuesday 04/14/2020

WOD

For Time:

50 Ab-mat style sit ups (use one if you have one!)

then…

10-9-8-7-6-5-4-3-2-1

Ground go overhead (use weight, or household odd object)

Burpees

then…

50 Ab Mat Sit style sit ups!

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Monday 04/13/2020 Zoom WOD #6

AMRAP 20

10 Up Downs

20 Push Ups

40 Air Squats

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Friday 04/10/2020 Zoom WOD #5

Tabata hollow hold (way harder than it sounds)

Then...

Tabata Flutter Kick

WOD

3 sets of:

AMRAP 3

30 double under or lateral hops

15 squat hops (thrusters if you have equipment)

10 skeleton burpee (no push up, or jump. Again, these are harder than they sound!)

Rest 1 min between sets

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Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

Zoom WOD: There are two parts to today!

(We will explain and demo all of these movements in class - all you need is a weight or odd object you feel comfortable moving for lots of reps. And if you have no odd object - we will have less exciting variations for you :)

AMRAP 10

3,3...6,6....9,9... etc...

Front Plank Push Ups

Turkish Sit Ups with an odd object

Glute Bridges

Deadlift with an odd object

Rest....

Then...

AMRAP 10

7 odd object rows

7 burpees

7 odd object ground to overhead

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Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

WARM UP

2 Rounds:

:20 sec glute bridges

:20 sec of single leg glute bridges Right leg

:20 sec of single leg glute bridges left leg

:20 sec of Superman’s

:20 sec of Alt. Step back lunges

:30 sec regular plank

Squat Workout / For Quality!

EMOM 10

10-20 Air Squats (you choose how many you’d like to do per minute - we recommend at least 10!)

You are welcome to squat with weight, if you have equipment, and as you see fit. However, our goal with this EMOM is to reinforce/practice proper squat mechanics with moderate intensity!

WOD

AMRAP 10

10 ab mat style sit ups (use one if you have one)

10 Alternating single leg V-Ups

10 Alternating jumping lunges (in place/if you are avoiding impact on knees you can always do step back lunges for this)

COOL DOWN

1 min supine twist pose left

1 min supine twist pose right

1 min figure 4 pose on the floor left

1 min figure 4 pose on the floor right

1 min lizard right

1 min lizard left

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Tuesday 04/07/2020 ZOOM Workout #2

Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

WARM UP & CORE WOD

2 Rounds:

:45 sec Hollow hold

:45 sec Superman hold

:45 sec Bottom of squat hold

:45 sec Plank hold

WOD

EMOM 20 min

5-10 push ups

10 mountain climbers

5-10 burpees

(I will leave it up to you to decide how many reps of push ups and burpees you’d like to do per interval. The goal is to be consistent for the whole EMOM!)

COOL DOWN

1 min child pose with shoulders

2 min dragon left side

2 min dragon right side

1 min half saddle left side

1 min half saddle right side

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Monday 04/06/2020

Zoom Class Checklist:

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

Zoom Style Warm Up

10 burpees (start the day off RIGHT!)

5 inch worms

10 Crossbody Toe Touches

10 Alt. Cossack squats

10 Alt. Back stepping lunges

Arm circles 30 sec - small to large (scap’s back and down ‘like crossover symmetry’)

Or 15 PVC pass throughs with those that have broomsticks, or PVC’s handy!

Core Workout:

3 Rounds:

10 Scorpion stretches (touches)

10 bird dogs

10 deadbugs

10 alternating single leg V Ups

10 Sit Ups (ab-mat style)

:30 sec Plank side Left (straight arm)

:30 Sec Plank side right (straight arm)

:30 sec regular plank (maintaining active shoulders!)

WOD (14 min total)

4 rounds:

30 seconds of max rep burpees

30 second rest

Directly into...

AMRAP 10

10 Alt. Back step lunge

10 air squats

10 push ups

10 ground to over head (with object or weight of your choice!) *for those, without weights, or not creative enough to find a household item to use, sub in 10 burpees :)

Cool Down Flexibility

1 min forward fold

1 min lizard Left

1 min Lizard Right

1 min happy baby

1 min butterfly

1 min reverse table pose

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Class Cancelled today.

STRENGTH

Every 30 sec for 10 min alternate between...

1) 0:00-0:30 Strict pull ups (you choose the reps)

2) 0:30-1:00 Push ups (you choose the reps)

*scale this strength session up to ring push ups or even weighted pull ups, or scale down as needed.

WOD

CrossFit Benchmark “Nancy”

5 rounds

400m Run

15 Overhead Squats 95/65#

17 min Time Cap

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Part 1) For time:

200m run

18 power snatch 95/65

200m run

15 power snatch 95/65

200m run

12 power snatch 95/65

200m run

9 power snatch 95/65

Then Part 2)

….when the clock hits 20:00...

Begin retest of CrossFit Games Open Workout 18.2

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell front squats 50/35#’s (KB’s will work for these too)

Bar facing Burpee (using your power snatch bar)

12 min time cap for 18.2

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STRENGTH / SKILL

3 Rounds For Quality: (10min Cap)

5-15* Rings Dips

5-15* Strict Pull Up

:30 sec L-Sit

20* Handstand March (up against wall)

*You can choose the reps of each movement. Coaches will help steer you towards the best progressions. The goal is for this strength session to be TOUGH, and personalized to your ability level.

WOD:

21-15-9

Push Jerk 115/75#

Lat. Burpee over bar

Rest 3 min then…

9-15-21

Lat. burpee over bar

Push Jerk 115/75#

Total Time Cap 15 min

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