https://youtu.be/FbwqWTL0WeM
Workout & Movement Descriptions
Warm Up
:15 Jumping Jacks
:15 ASQ
:15 Mountain Climbers
:15 Jump Squats
X4
:15 Plank
:15 Superman
:15 Side Plank-R
:15 Side Plank-L
x4
Option 1: No equipment
1min: Jumping Jacks
1min: ASQ
x4
1min: Step Ups (chair/box/bench/steps)
1min: Lunges
x4
-No rest between the 8 rounds
:30/:30 x6 Wall Sits
Opt 2: Limited Equipment
1min: Row/Bike/Double-Single Unders
1min: Weighted Step ups (box/porch/stairs/etc)
x4
1min:...
Ninja Nation,
With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can do.
Each day we will post 5 different tracks that you can follow with warm ups:
Warm ups
No Equipment Workouts
Limited Equipment Workouts
Endurance Workouts
Strength Training:Barbell or Dumbbells
Midline:...
Warm Up
Old man
Running Drills
Workout Options:
Option 1: No equipment
5k Run
Opt 2: Limited Equipment
7k Row or 10k Bike
...
“Cindy”
5 Pull Ups
10 Push Ups
15 ASQ
20min AMRAP
or
“Mary”
5 HSPUs
10 Pistols
15 Pull Ups
20min AMRAP
At Home Substitutions
IF you don't have a pull up bar of any sort, do 10-15 sit ups.
...
Strength:
DL 5x5 E3M
Starting at 70%
"MidShipmen"
500m Row
16 FR Lunges (115/85)
8 Tuck ups
12min AMRAP
...
Strength:
Bench 5x5 E3M
Starting at 70%
"Wolf Pack"
60 DUs
15 Strict Press (95/65)
15 Pull Ups
60 DUs
10 Strict Press (95/65)
10 Pull Ups
60 DUs
5 Strict Press (95/65)
5 Pull Ups
60 DUs
-FT-
...
Strength:
BSQ 5x5 E3M
Starting at 70%
“Fighting Illini”
20 Wall Balls
10 Power Snatch (115/85)
20 Wall Balls
10 PCL/J (115/85)
20 Wall Balls
10 FSQ (115/85)
2RFT
...
"Fitness Algorithm"
Buy-In: 30 Cal Bike
15-12-9
Cal Ski
T2B
Then: 100 DUs
9-12-15
Burpees
Wall Balls (30/20)
Cash Out: 30 Cal Bike
...
"5 Bells"
OTM-12min
5 DBL DB DL
5 DBL DB HPCL
5 DBL DB S2OH
RX-50/35
Post WOD
:20 Banded pull aparts
:20 Push Ups
:20 Hollow Rocks
x5
...
Strength:
Every :15 x16
1 Box Jump (work up)
WOD:
OTM-15min
1 CL
...