“Benchmark Wednesday”
“Manion”
7 Rounds
400m Run
29 Back Squats (135/93#)
*If you don’t have a barbell, use DB’s, a KB, or any other weight
Category Archives: Workouts
“WOD”
AMRAP in 12 Min
200m Run
20 Mtn Climbers (L+R=1)
20 Skater Plyos (L+R=1)
20 Ab-Mat Sit-ups
Rest 2 Min
AMRAP in 12 Min of
3 Wall Walks
12 Burpees
24 V-ups (no weight)
CFLM Weekly Challenge:
200 Push-ups
200 Squats
200 Sit-ups
2 Mile Run
“WOD” (#1)
5 Rounds
25 DB Push Press (35/25#)
25 Jumping Squats
25 DB Deadlifts
75 Jump Rope Reps (400m Run if no Rope available)
“WOD” (#2)
5 Rounds
25 Push-ups
25 Jumping Squats
25 Alt Lunges
400m Run
“WOD”
4 Rounds
50 Skater Plyos (1=1)
400m Run
30 Russian Twists ( Use weight accessible to you)
20 Push-ups
10 Burpees
“Chipper Friday”
1 Mile Run
Then
100 AB mat Sit-ups
75 Mtn. Climbers
50 Squat Jumps
25 Burpee Broad Jumps (yes, you can count them for the challenge) (try to jump as far out as possible)
Then
1 Mile Run
“WOD”
“Tabata”
Lateral DB Hops (L+R=1)
DB Deadlifts (35/25#)
DB Push Press
V-ups (no weight)
Or
“Tabata” (#2)
Lateral Hops (L+R=1) (Choose a DB, Ball etc..)
Jumping Squats
Burpees
V-ups (no weight)
Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds of each exercise. Complete all 8 rounds before moving on to the next exercise. Rest 1 minute between exercises and your score is your lowest round for each exercise.
Don’t forget those Burpees!
“Benchmark Wednesday”
“Ivan the Terrible”
50-40-30-20-10
Alternating Lunges
Push-ups
Sit-ups
Or
“Marathon”
2 Rounds
400m Run
26 Push-ups
400m Run
26 KB Swings
400m Run
26 Sit-ups
400m Run
26 DB Deadlifts
400m Run
26 Air Squats
400m Run
26 Box Jumps or Step Ups
Get those Burpees done!
“WOD” (#1)
50 DB Deadlifts (35/25#)
50 Ab Mat Sit Up
50 Box Step-ups (24/20″) (or whatever height you have access to.)
50 Single arm DB Thruster
Or
“WOD” (#2)
24-21-18-15-12-9-6-3
Med Ball Cleans (20/16#) (DB Hang Squat Cleans)
Push-ups
Weekly Challenge…500 Burpees by Friday at midnight! ?
“WOD”
EMOM for 10 Min
15 Mtn Climbers (L+R=1)
10 Push-ups (Modify to 6 if needed)
Rest 2 Min
Then
3 Rounds
400m Run
15 Burpees
30 Air Squats (if DB’s are available, do Front Squats (35/25#)
