Warm Up

3 Rounds

15 Jumping jacks
10 air squats
5 push ups

Then
2 x
2 Perfect stretches
10 Scorpions
Standing calf stretch

Would you rather have to wear stilettos to sleep or have to wear slippers everywhere you go?

WOD
Base Builder CORE Burner!

10 Rounds

2 min Cardio
50 Scissor Kicks
2 min Cardio
50 grasshopers
2 min Cardio
50 V-ups
2 min Cardio
50 Bridge Kicks
2 min Cardio
50 sec Enterprise
2 min Cardio
50 Superman Pulses
2 min Cardio
50 Scapular Push ups
2 min Cardio
50 Overhead weighted sit ups
2 min Cardio
50 Oblique side bend
2 min Cardio
50 Elbow plank leg lifts

The 2 min of Cardio can be any of the following:
2 min run
2 min row
2 min AMRAP 5 Burpees & 20 DU’s (40 singles)
2 min AMRAP 5 Burpees & 20 low step ups (like a curb or step)

The goal for a Base Builder is to hit the sweet spot between 30-40 min, nice steady pace @ 70% effort, no sprinting and no stopping.

Warm Up
Deck of cards warm up!!

Set a clock for 5 min, pull a card and do the movement assigned to the suite as many times as the number on the card.

Hearts – Commandos (R reverse lunge, L reverse lunge, Burpee)
Diamonds – Jumping Jacks
Clubs – Hollow Rocks
Spades – Push up to Down Dog

3 min stretching, including Scapular reach through stretch (on your hands and knees reach R arm through to the left, placing right shoulder to the floor and stretching upper back)

Question of The Day

Would you rather have a mullet for a year or be bald (no wigs!) for six months?


WOD

AMRAP 18 min

2 min run, row or 50 DU’s (100 Singles)
10 Pistols or 10 Goblet Squats
10  Burpees
10 Russian Twist (over and back count as 1 rep)
2 wall walks or 4 HSPU or 10 Shoulder Taps

Warm Up

5 Rounds

6 Jumping High Knee Lunges (reverse lunge with R leg pull knee to chest, then do a jumping Jack, repeat with L leg Lunge)
3 Push up to Down Dog (go fast warm up your shoulders)
20 sec Spiderman each side
1 inch worm

Would you rather be able to talk to your dog or for your dog to be able to talk to only you—and everyone thinks you’re nuts?

CORE

Accumulate a total of:

3 minutes of Front plank
3 minutes of Superman
3 minutes of Hollow Hold
30 Bridge Lifts

Split it up however you like, and watch a clock!

WOD
6 Rounds

10 KB swings or 10 DB snatches or 10 Push Press
20 Lunges (walking or stationary depending on the size of your house)
10 Hand Release Push Ups

For an extra punch do weighted or overhead lunges

Warm Up

3 Rounds

5 Jumping Jacks
5 Burpees
5 Lunges
5 Push up to Down Dog (go fast warm up your shoulders)

Then:
2 perfect stretches
20 Arm circles (10 forward 10 back)
20 Elbow circles (10 clockwise, 10 counter clockwise)
20 Wrist circles  (10 clockwise, 10 counter clockwise)

Would you rather have to wear every shirt inside out or every pair of pants backwards?

FRIDAY CHIPPER!!!

80 Jumping Jacks
80 Mountain Climbers (40 on each side)
1 Air Squat
70 Sit ups
70 Step ups (can be a small box or the curb outside, hold weights if desired)
1 Air Squat
60 sec Hollow Hold
60 Alternating Push Press (30 on each side)
1 Air Squat
50 Russian Twists
50 Bridge Leg Lifts (25 each side, don’t let your hip sag as you list your leg)
1 Air Squat
40 Cal row or 4 min run or 40 DU’s
40 Sec Superman
1 Air Squat
30 Bent over Row (If you have one weight do alternating 30 each side)
30 Superstars
1 Air Squat
20 KB swings or DB Snatches or med Ball Cleans
20 Burpees
1 Air Squat
10 V-ups
10 Tuck Jumps
1 Air Squat

If you have equipment and want to sub movements GO FOR IT!!

Warm Up

3 Rounds

10 Jumping Jacks
10 Air Squats
10 Sit Ups
10 Push ups

3 inch Worms
10 Spiderman
20 Zombie kicks

Would you rather be the absolute best at something that no one takes seriously or be average at something well respected?

WOD
AMRAP 20 min

4 station body weight extravaganza!! GREAT HOME WOD FOR KIDS!

Make 4 stations anywhere in your home or yard or both.
Complete the reps at each station then bear crawl to the next.

Round #1 do 1 rep at each station
Round #2 do 2 reps at each station
Round #3 do 3 reps at each station
Round #4 do 4 reps at each station
Round #5 do 5 reps at each station

Keep repeating Rounds starting back at 1 for 20 min.

Station #1 = Burpees
– bear crawl-
Station #2 = 15 sec Wall Sit
-bear crawl-
Station #3 = V-up
-bear crawl-
Station #4 = Plank up and downs
-Stork walk-

If you have equipment and you would like to sub other movements, go for it!!