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Home WOD 1-20-21

January 19, 2021/in WOD /by Kare Williams

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.

Daily WOD 1-19-20

January 18, 2021/in WOD /by Kare Williams

Warm Up

500 row or 400 run

EMOM 3 min

10 Jumping Jacks
10 Jumping Squats
10 Shoulder taps
PU to DD to the next minute

EMOM 3 min

5 empty bar Back Squats
10 Mountain climbers
Table Tops to the next minute

30 sec hip opener into Spiderman

Question of The Day

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

Base Builder X-WOD

3 Rounds

Back Squat 5 reps at 80%
2 x 30 sec rowing sprint 30 sec easy
30 sec Enterprise
20 Mountain Climbers
10 Toe Taps

3 Rounds

Back Squat 5 reps at 80%
3 x MAX Wall Ball Throw
500 row or 400 run
30 sec Enterprise
20 Mountain Climbers
10 Toe Taps

If you finish in less then 30 min, run or row at 70% effort to hit time goal of 30-35 min

Home WOD 1-19-21

January 18, 2021/in WOD /by Kare Williams

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

Daily WOD 1-18-21

January 17, 2021/in WOD /by Kare Williams

Warm up

5 Rounds

Row Bowling

Try to row EXACTLY 100 meters, 1 burpee for any meter above or below

2 x
10 Air squats
10 Split squats (5 each side)
5 push ups
1 plank wheel
5 push ups
30 sec hollow hold
10 Mission Impossibles

Then
20 sec active pigeon stretch
ring shoulder stretches
30 sec hip opener (each side)

Question of The Day

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?

Skills

3 Rounds

90 sec at movement

Pistols
Pull ups / Negatives / kipping practice
DU’s

WOD

AMRAP 15 min

Knees to Elbows
Pistols
ERG Pikes

-1 min rest – 

Rx – 9 reps each
Rx+ – 12 reps each
M – 6 reps each

Goal is to do the most reps that you can complete between 1-2 minutes

Home WOD 1-18-21

January 17, 2021/in WOD /by Kare Williams

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

Happy Birthday MILO!!!!

January 16, 2021/in WOD /by Kare Williams

General Warm Up

600 meter run or row
Sprint alternating 100 meters

2 x

10 ring rows
5 pull ups
10 air squats
5 push ups

2 x
10 box step ups
5 box jumps
5 Burpees

PVC SS
3 min self stretch

Happy Birthday MILO!!!

Milo turns 4 y/o 1-17-17

BULLDOZER!!

1 mile run or 2 k row
17 Bear complexes
17 Burpee box jumps

*After the run or row, every 2 min stop and do 4 MU’s 

Rx 65 / 95, 24″ / 30″
Rx+ 95 / 135
M 35 / 65, 20″ / 24″

Bear Complex:
1 deadlift – 1 Hang Power Clean – 1 front squat – 1 push press – 1 back squat
Can be completed as: 1 Cluster into a back squat

MU Progressions: 1:1
Dip and Pull up: 1:2

Melee

KB Swing and Shuffle

Sprint to the 50′ line and back to the KB
20 KB Swings
Farmers carry KB to the 10′ line
Sprint to the 50′ line and back to the KB
20 KB Swings
Farmers carry to the 20′ line
Sprint to the 50′ line and back to the KB
20 KB Swings
Farmers carry to the 30′ line
Sprint to the 50′ line and back to the KB

Continue going until the KB is on the 50′ line

Repeat in reverse if desired

Rx
 35 / 53
Rx+ 53 / 70
M 26 / 35

Home WOD 1-15-21

January 14, 2021/in WOD /by Kare Williams

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!!

Daily WOD 1-15-20

January 14, 2021/in WOD /by Kare Williams

Warm Up

500 row or 400 run

2 x
10 air squats
stork walk out
3 x 1 push up to DD
Lunge back

2 x
10 Empty bar Deadlift
5 good mornings
5 back squats

30 sec hip opener
Thread The Needle
10 Scorpions

Question of The Day

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

Strength

Back Squat

3-5 Rounds 5 reps @ 80%

Superset

5 wall rollers (foam roller on wall, stretch and shoulder opener)

WOD

Friday Chipper

30 Deadlift
30 Push Ups
30 DB sit ups
30 Lunges
30 DB Snatches

Every 3 min take a 90 sec rest

Rx 155 / 205, 35 / 53
Rx+ 175 / 225, OH sit ups and Lunges
M 135 / 185

Home WOD 1-14-21

January 13, 2021/in WOD /by Kare Williams

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!!

Daily WOD 1-14-21

January 13, 2021/in WOD /by Kare Williams

Warm Up

500 meter row
20 stroke pyramid

12 PVC Thrusters
12 Lat activators

9 empty bar Thrusters
9 Ring rows

3 WOD weight Thrusters
3 Pull ups

10 Table Tops
10 Scorpions
2 perfect stretches

Question of The Day

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

WOD

For Time

1000 meter row
50 Thrusters
30 Pull ups

Rx 35 / 45
RX+ 45 for men and women
M 15 / 35

Skills and Goals work with remaining time in class.

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  • Home WOD 1-19-21
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  • Home WOD 1-18-21

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