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Bennie
Class WOD

For Time:

100 Dumbbell Snatches

100 Burpees

Limited/No Equipment WOD

For Time:

100 Odd Object Ground to Overhead or Tuck Jumps

100 Burpees

General Warm-Up

:30 Jog + Back Pedal around the DB/Backpack (switch directions @ :15)

:60 Walkout to spidermans (each leg)

:30 Side Shuffle around DB/Backpack (switch directions @ :15)

:60 Sampson + Hamstring stretch (alternating legs)

:30 Tuck Jumps (no rebounding)

:60 Strict Burpees (step down, push-up, step-up, jump+clap)

Class Specific Warm-Up

5 DB Strict Press + 5 ¼ Squats w/ DB Overhead (each arm)

:20 DB Hang Snatches Right Arm

:20 DB Hang Snatches Left Arm

:20 DB deadlifts (alternating hands)

:20 DB Snatches (alternating hands)

3 Step Down + Step Up Burpees

3 Jump Down + Step Up Burpees

3 WOD Style Burpees

Limited/No Equipment Warm-Up

5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead

:20 Hang Odd Object to Overhead

:20 Odd Object Deadlifts

:20 Odd Object Ground to Overhead

Tuck Jumps

:20 little Tuck jumps

:20 Medium Tuck jumps

:20 Full Tuck Jumps

3 Step Down + Step Up Burpees

3 Jump Down + Step Up Burpees

3 WOD Style Burpees

Warm-Up Round

6 DB Snatches/Odd Object Ground to Overhead

6 Burpees

Modifications

Decrease Reps- 80/70/60 reps of each movement

DB Snatch/Odd Object GTO- deadlifts, power cleans, push press

Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank

WOD Guidance

Start off with smart sets on the Snatches/GTO but should be doing at least 10 reps per set! This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!

QOD

If you could be one Big Cat, which one would you be?  

AMRAP 20

Join Virtual Class @7am, 9am, or 5pm. Core and Cardio @ 12pm. HIIT/ Sculpt @ 1pm. Mobility @ 4pm
Click HERE
Miss Class? Check out the archived footage HERE
Ab-Ferno
AMRAP 12
30 Up Downs
:45 Second Plank
60 Mountain Climbers

Post score to comments

General Warmup
2 rounds of:
:30 Jog in place/Row/Bike/Ski/ Jumping Jacks
:30 Knee Tucks to Lunge and Twist
:30 Alternating Calf Stretch
:30 Alternating Twisted Cross
:30 Inchworms
10 Alternating Shoulder taps

Specific Warmup
Up Downs
5 Step down to high plank step back up
5 Jump Back to high plank step back up
5 Up Downs

Plank
:20 Low Plank on forearms
:20 Alternating Low Plank to High Plank
:20 High Plank (top of Push-Up)

Mountain Climbers
10 Slow Mountain Climbers
10 Faster Pace Mountain Climbers

Warmup Round:
5 Up Downs
:20 seconds Plank Hold
10 Mountain Climbers

Modifications:
Up Downs
If you cannot go down to the ground for up downs go to a box/table or elevated height. If you cannot jump for up downs, work with stepping the feet back and then step up to stand. If you have an upper body injury complete tuck jumps.
Plank
If you cannot hold either a low plank or high plank, work with a hollow/tuck hold for :45 seconds
Mountain Climbers
If you cannot complete mountain climbers you can do high knees in place, line hops, or jumping jacks.

WOD Guidance:
All the core work today! Move at a steady pace on up downs. You can do a high plank or low plank for the :45 second plank hold. Pick a plank you can hold for the :45 seconds. Break mountain climbers up to give your shoulders a rest.

Question of the Day:
As a kid, what was your favorite cartoon to watch on TV?

Join Virtual Class @7am, 9am, or 5pm. Core and Cardio @ 12pm. Bodybuilding @ 1pm. Mobility @ 4pm
Click HERE
Miss Class? Check out the archived footage HERE

Fannie

50 – 40 – 30 – 20 – 10

Double Under/Single Under/Jumping Jack/Line Hop/Toe Tap

V-Up/Tuck Crunch/Abmat Situp

Lunge (front or back)

General Warmup

:30 Jumping Jacks or Single Unders

:30 Plank

:30 Right Side Samson and Reach

:30 Left Side Samson and Reach

:30 Jumping Jacks or Single Unders

:30 Right Side Plank

:30 Left Side Plank

1:00 Alternating Samson Reach and Twist

:30 Jumping Jacks or Single Unders

:30 Shoulder Tap Plank

:30 Lunge (front or back)

Specific Warmup

Double Under Progression:

:15 Single Unders

:15 High Singles
:15 Double Taps

:15 Double Unders or Double Under Attempts – https://www.youtube.com/watch?v=82jNjDS19lg

Tuck Crunch + V-Up Progression:

:10 Egg Hold (knees tucked to chest and chin tucked to chest with arms hugging knees)
:10 Hands to the Side (hands are off the ground)
:10 Right Leg Out (hands by the side with right leg fully extended)

:10 Left Leg out (hands by the side with left leg fully extended)

:10 Full Hollow Hold or Rock – https://www.youtube.com/watch?v=p7j02V1fIzU

5 Tuck Crunches – https://www.youtube.com/watch?v=jXhCVgNYDow

5 V-Ups – https://www.youtube.com/watch?v=7UVgs18Y1P4

Lunge Progression:
Step Forward or Back – https://www.youtube.com/watch?v=A5Z7MMktdSg

Warmup Round:
10 – Double Unders/Single Unders/Jumping Jacks/Line Hops/Toe Taps

10 – V-Ups/Tuck Crunches/Situps

10 – Lunges

Modifications:
If jumping isn’t happening today sub high knees (1:1) for the double unders.

If your core is still smoked from Saturday try subbing a good morning (1:1) for the v-ups. You could also cut the core reps in half (25-20-15-10-5)

Instead of lunges you could always step up on a bench (1:1) or try air squats (1:1).

WOD Guidance:
Front loaded workout today! First two rounds are most of your work. Get through the 50 and 40 at a steady pace and then turn it on. Break the v-ups early and often and hold yourself to a high standard on the movement. Don’t worry about your time worry about the quality of your reps. On the lunges just keep moving. Also, have some fun!

Question of the Day:
What is the best movie series to watch while you’re home for the next two weeks?

Join Virtual Class @7am, 9am, or 5pm. Core and Cardio @ 12pm
Click HERE
Miss Class? Check out the archived footage HERE

Buzz Class

AMRAP 15

2,2,2/4,4,4/6,6,6 …

Strict Pull Ups

Single Arm DB Squat Clean

Burpees over DB

Buzz No Equipment

AMRAP 15

2,2,2/4,4,4/6,6,6 …

Odd Object Row

Odd Object Squat Clean

Burpee over Odd Object

General Warm Up
:30 MTN Climbers (slow)

:30 Hops to plank/Frog hops

:30 Spiderman to air squat

:30 Good morning

:30 ring row/light DB/O.O. row (double hand)

:30 MTN Climbers (faster)

:30 Hops to plank/Frog hops

:30  Air squat

:30 Good morning

:30 ring row/light DB/O.O. row (double hand)

Movement Specific Warm Up
5 easy Ring Row or light DB/ OddObject row per side

5 scap retractions (on rig or with DB/OO)

5 strict Pull ups

:30 ALT DB/O.O. Deadlift

:30 slow DB/O.O. squat

5 DB/ O.O. Squat Clean per side (use light weight then repeat with workout weight if both are available)

4 step/step -step over burpee

4 hop/step – step over burpee

4 hop/snap – step or hop over burpee

Modifications

Pick any pulling movement! Pull Up, Ring row, DB/O.O row etc.

Weight on DB/ weight of Odd object

Try a power clean of you are not squatting!

Stick to normal burpees if you are not hoping/stepping over!

WOD Guidance

Break up your strict pull ups early

The first few rounds are a trap! Move smooth from the start and don’t try tp outrun this WOD!

Alternate hands each rep or after a few on your DB squat cleans!

Question of the Day

Let me set the scene, you are at a restaurant, the dessert menu comes, what PERFECT dessert option are you hoping for?

Fresh Grind

10 Burpees

10 Burpees
25 Shoulder Taps

10 Burpees
25 Shoulder Taps
50 Lunges (25 each leg)

10 Burpees
25 Shoulder Taps
50 Lunges (25 each leg)
100 Sit-ups

10 Burpees
25 Shoulder Taps
50 Lunges
100 Sit-ups
150 Air Squats

WOD Guidance
Slow and Steady grind today. Turn off the brain and take as much rest as you need to stay moving.
Box Brief
Tune in for our 8am Live Class!
or check out the archived class footage HERE

Odyssey

3 Rounds

1 Min at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops Over the Dumbbell

Single Arm Push Presses

Burpees

Rest

*On the single arm work, alternate hands every 5 reps*

Odyssey Limited/No Equipment

3 Rounds

1 Min at Each:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

General Warm-Up–

Dumbbell/Backpack Facing Step Over and Back :30

1 Spiderman each leg + 2 Air Squats :30

Single Leg RDL’s (Bend over and touch your toes!) :30

Arm Circles Forward :15

Arm Circles Backward :15

Step Down and Step Up Plank Burpees :30

Dumbbell/Backpack Lateral Step Overs :30

3 Tempo Air Squats (:05 decent, :05 Pause)

Good Mornings (Bodyweight or Weighted) :30

Arm Hugs :15

Imaginary Dumbbell Strict Press :15

Jump Down and Jump Up Plank Burpees :30 

Class Specific Warm-Up–

5 Dumbbell Goblet Squats

5 Dumbbell Push Press

5 Dumbbell Thrusters

5 Dumbbell Deadlifts each hand (not alternating)

5 Dumbbell Hang Power Cleans each hand (not alternating)

5 Dumbbell Power Cleans each hand (not alternating)

:30 Hops over Dumbbell (start slow, build speed)

5 Dumbbell Strict Press each arm

5 Dumbbell Push Press each arm

2 Step Down and Step-Up Burpees

2 Jump Down and Step-Up Burpees

2 Jump Down and Jump Up Burpees

Warm-Up Round:

Tabata Style (:20 on/:10 Transition)

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Dumbbell Push Press

Burpees

Limited/No Equipment Specific Warm-Up– 

5 Backpack Squats

5 Backpack Push Press

5 Backpack Thrusters

5 Backpack Deadlifts 

5 Backpack Hang Power Cleans

5 Backpack Power Cleans

:30 Hops over Backpack (start slow, build speed)

5 Backpack Strict Press

5 Backpack Push Press

6 Reverse Lunges

6 Backpack Reverse Lunges

Warm-Up Round:

Tabata Style (:20 on/:10 Transition)

Backpack Thrusters

Backpack Power Cleans

Hops over the Backpack

Backpack Push Press

Backpack Reverse Lunges

WOD Modifications–

Thruster Modifications- Front Squats, Air Squats, Cossack Squat 

Power Clean Modification- Deadlift, Hang Power Clean

Hops Over Dumbbell Modifications- Step over the Dumbbell

Push Press Modifications- Strict Press, DB Floor Press, Bent over Rows

Burpee Modifications- Plank Burpees, Box/Bench/Couch Burpees, High Knees/Butt Kickers 

WOD Guidance:

Work for :45-:50 per movement (except for the burpees/reverse lunges, work for the full :60!) at a steady pace in Round 1. Try to match your numbers in Round 2, and then go for a high score Round 3!! 

Question of the Day–

 What was the last thing you almost bought online but didn’t pull the trigger? (Do you regret not buying it? Did you make the right choice? Are you going back on Amazon right now to buy it?) 

Chris Laird

“Farm Land” Class
AMRAP 15
9 Strict Pull Ups
15 Hand-Release Push Ups
21 Dumbbell Swings
“Farm Land”: Limited/ No Equipment Edition
AMRAP 15
15 Hand Release Push Ups
18 Bent Over Backpack Rows
21 Glute Bridges
Warm Up
General-
:30 Mountain Climbers
:30 Alternating Scorpion Stretch
:30 Sumo Stance Inchworm
5 Box/Table Push Ups (Least Challenging Version)
:30 Mountain Climbers
:30 Alternating Forearm Plank to Push Up Plank
:30 Good Mornings
5 Knee Push Ups (or Box for Mod)
:30 Mountain Climbers
:30 Sumo Stance Good Mornings or Bent Over “Imaginary Backpack” Rows
:30 Glute Bridge Hold (With alternating leg extension for spice)
5 Floor Push Ups (or Knee/Box for Mod)
Class Specific Warm Up
:10 Inactive Bar Hang
:10 Active Bar Hang
5 Scap Retractions
5 Strict Pull Ups
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Dumbbell Deadlifts (DB between feet, grip center of DB with both hands)
10 Dumbbell Russian (Chest/Eye Level) Swings
10 Dumbbell American (Overhead) Swings
*Swap DB for workout weight*
5 Dumbbell Deadlifts
5 DB Russian Swings
5 DB American Swings
Class WOD Warm Up Round:
2 Strict Pull Ups
4 Hand Release Push Ups
8 Dumbbell Swings
Limited/No Equipment Specific Warm Up-
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Bent Over Backpack Rows
*Increase Backpack to workout weight if necessary*
10 WOD Weight Bent Over Backpack Rows
10 Glute Bridges
Limited/No Equipment Warm Up Round:
4 Hand Release Push Ups
8 Bent Over Backpack Rows
12 Glute Bridges
WOD Guidance-
Class-
2-3 sets at most on both your strict pull ups and hand release push ups.
Break strict work up early and into manageable sets.
Choose a weight on the dumbbell you could complete 21 unbroken. Could break into 2 sets to save grip.
Limited/No Equipment-
Break up hand release push ups early on, into 2-3 sets.
Challenge yourself with bent over row, but shouldn’t be broken into more than 2-3 sets.
Steady on the glute bridges!

Question of the Day-
What food would be the best to make a house out of?

“Palace” 

AMRAP6

2 Single Dumbbell Reverse Lunges, 20 Double Unders

4 Single Dumbbell Reverse Lunges, 20 Double Unders

6 Single Dumbbell Reverse Lunges, 20 Double Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP6

2 Single Dumbbell Power Snatches, 20 Double Unders

4 Single Dumbbell Power Snatches, 20 Double Unders

6 Single Dumbbell Power Snatches, 20 Double Unders

Continue to add (2) power snatches per round

“Palace” Limited/Bodyweight

AMRAP6

2 Odd-Object Reverse Lunges, 20 Double Taps

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

Continue to add (2) odd-object reverse lunges per round

Rest 2:00

AMRAP6

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

Continue to add (2) Odd-Object Ground to Overhead per round

“Palace”

Warm Up
General

3 Rounds

:30 sec Single Unders/ Jumping Jacks

:30 sec Alternating Samson Stretch

:30 sec Alternating Calf Stretch

:30 PVC/Broomstick/Towel Pass Throughs

:30 Inchworm to 2 alternating shoulder taps

WOD Specific

Class

8 Bodyweight Reverse Lunges

:30 sec Double Taps

8 Warm up weight Dumbbell Reverse Lunges

:30 sec Double under practice

8 Alternating Dumbbell Deadlifts

5/5 Dumbbell Strict Press (Right/Left)

5/5 1-arm Dumbbell Overhead 1/4 Squats (Right/Left)

8 Alternating Dumbbell Hang Power Snatch

8 Alternating Dumbbell Power Snatch

*Switch to workout weight dumbbell

6 Dumbbell Reverse Lunges, 10 Double Unders

6 Dumbbell Power Snatches, 10 Double Unders

Limited/No Equipment WOD Warm Up

8 Bodyweight Reverse Lunges

:30 sec Double Taps

8 Odd-Object Reverse Lunges

:30 sec Double Taps

8 Odd-Object Deadlifts

8 Odd-Object Strict Press

8 Odd-Object Ground to Overhead

*Switch to workout odd-object weight

6 Odd-Object Reverse Lunges, 10 Double Taps

6 Odd-Object Ground to Overhead, 10 Double Taps

WOD Guidance
Pick a dumbbell weight you can hold onto for twenty plus reps on reverse lunges and power snatches. Stay smooth and steady on double unders

Pick on odd-object, for example a backpack, for reverse lunges and ground to overhead. Stay smooth and steady on double taps while working on timing and rhythm.
Box Brief
3 Virtual Classes Tomorrow!!!
9 AM CLASS WOD: https://zoom.us/j/414658247
12 PM CORE: https://zoom.us/j/550462702
3 PM MOBILITY: https://zoom.us/j/400081705

Question of the Day
What movie is worth purchasing on demand?