Wednesday, 4/1/2020

Wishing this was an April’s fool joke, but Day 16 of the stupid coronavirus shutdown A. Challenges Squats = 370 Push ups = rest day Double unders = 30 10k kb swings 5 rounds of: 10 swings 10 sit ups 15 swings 10 sit ups 25 swings 10 sit ups 50 swings 10 sit ups B. Bodyweight workout (zoom at 9am, 4pm, 7pm) Buy in: 100 double unders/ jumping jacks/ 400 meter run Then 21-15-9 of: Hand stand push ups or elevated push ups Jumping lunges (left+right = 1) Sit ups Cash out: 100 double unders C. Deadlifts...

Tuesday, 3/31/2020

Day 15 of the stupid coronavirus shutdown A. Challenges Squats = rest day Push ups = 85 Double unders = 30 10k kb swings = rest day. B. From Guru’s chest (zoom at 4pm) As many rounds as possible in 18 minutes 5 bent over rows, heavy 10 burpees 20 weighted alternating lunges, light to medium Target: 6 or more rounds, try to do each movement unbroken, get your rests in between the movements. Don’t sacrifice form for weight in the bent over rows. The weight for these should be: as heavy as you can do 5 unbroken with good form when you are tired. It will probably be less weight than you think. Keep your back straigh, pull the bar into your hip crease, NOT to your chest. Keep your shins vertical and try to lean over as far as you can. keep your hands pretty close, this is not a wide grip movement, if your elbows are rubbing your ribs the whole time, you’re doing it right. Burpees, make sure you stand up all the way. Don’t look down at the ground at the top of the burpee, look out in front of you and get rid of that hunched back! Weighted lunges shouldn’t be done too heavy, enough that you need to flex your core to stabilize. Remember to keep your front knee behind your toes, above your ankle. Try to keep your back as straight as you can, a big arch is going mean a sore lower back :(The cardio in this one adds up fast, you’ll be breathing hard before you know it. Scaling:...

Monday, 3/30/2020

Day 14 of the stupid coronavirus shutdown A. Challenges Squats = 360 Push ups = 85 Double unders = 30 10k kb swings 5 rounds of: 10 swings 1 clean 15 swings 2 cleans 25 swings 50 swings 3 cleans 4 cleans B. From our very own Guru’s chess (zoom at 4 PM) Every 5 minutes for 30 minutes 10 back squats at medium weight 15 push ups 20 situps 30 mountain climbers Keep the back squats at no more than 50-60% of your max, by the end of the workout you’ll be feeling them. Touch the ground with your chest during the push ups, no half push ups 😉 Try to relax your muscles at the top and bottom of the situps, don’t stay crunched the entire time. You should be able to do more for longer and you’ll go through a better range of motion. Try to keep your butt in the same position the whole time during the mountain climbers, don’t bob up and down This emom really adds up toward the back end, dont think its all going to feel like round 1 🙂 Scaling: Summary: the goal is 1-2 minutes of rest every round, scale reps on everything EXCEPT squats to hit that goal. If you are getting less than 1 minute of rest per round, scale the number of reps you are doing. Subtract a few reps from each movement, not just from 1 movement. If you are getting more than 2 minutes of rest per round, add more reps to everything EXCEPT the squats, more push ups, situps and mountain climbers. The...

Sunday, 3/29/20

Day 13 of the stupid coronavirus shutdown A. Challenges Squats = 350 Push ups = 75 Double unders = 30 10 k kbs 5 rounds 10 swings 1 hands stand push up 15 swings 2 hspu 25 swings 3 hspu 50 swings 4 hspu B. “MA3 OSCAR TEMORES” 8 Rounds for Time11 Hand Release Push-Ups30 Walking Lunges19 Sit-Ups Background: This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019. The vehicle entered Fort Story at Gate 8 on Atlantic Avenue by driving the wrong way in the outbound lanes at a high rate of speed at 7:35 pm. Personnel at the gate immediately requested assistance and MA3 Temores began to respond to the scene. The civilian driver of the vehicle intentionally struck MA3 Temores’ patrol car head-on. MA3 Temores had served with the U.S. Navy Security Forces for only 10 months. He is survived by his wife and 2-year-old son. This workout was submitted to us by its designer, MA2 Joshua Putman, who was MA3 Temores’ direct supervisor. In an email with WODwell, MA2 Putman told us that “The 8 stands for the ECP [Entry Control Point] number that the suspect came in through. The reps is the date the incident took place and his End of Watch as we call it, which is November 30th...

Saturday, 3/28/2020

Day 12 of the stupid coronavirus shutdown A. Challenges Squats = 340 Push ups = 70 10k kb swings = rest day B. Bodyweight workout (zoom at 4pm)  “FANTASTIC 50” For Time: 50 Jump Tucks 50 Push-ups 50 Air Squats 50 Handstands/ hand release push ups 50 Walking Lunges 50 Sit-ups 50 Second L-Sit Hold/ hollow hold 50 Burpees C. 5 rounds of: 10 bench press /bar, db, jugs 5 single arm press (kb/db/jugs 5 single arm lunges, total 5 single arm press 5 single arm lunges, total Run or ride your bike around the block D. Roberto’s first CF wod 3 rounds of: 50 double unders 25 pull ups/ push ups 25...