Monday May 11, 2020
Title: Monday
Status: pending

Warmup: 3 Rounds of…
10 Clamshells/side
10 Glute Bridges
10 Table-top

A) 4-5 Rounds of… (can hold weight if available): 12 Arrested Sumo Squat @ 32×1 tempo
rest :30
8 Forward Stepping Lunges/leg
rest :30
3up/down Lunge Rotations on each leg
rest :30
15 Glute Bridges w/ squeeze at the top
rest up to 2:00
B) 15:00 Amqrap of… controlled intensity: 10 Triangle Pushups
12 Tuck Up
10 Pushup Shoulder Taps/side (No Pushup here)
12 Side to Side Heel Touches
25 Jumping Jacks

Cooldown: Wall Squat 2:00
Wall-eye 2:00/side
Wall Straddle 3:00 (support under thighs)

—–

Tuesday May 12, 2020
Title: Tuesday
Status: pending

Warmup: 3 Rounds of…
5 Seneca Stretch
5/Leg Box Hip Opening Drill
3/side Scorpion Stretch (hold for :10 or so each rep)

A) 4-5 Rounds of…: 5 Bird-Dog/side (place foam roller on low back to increase difficulty)
rest up to :30
8 Arrested Good Morning @ 3111 tempo
rest up to :30
8 Superman
rest up to :30
:20 Box Handstand Hold or 6-8 Box Handstand Pushups
rest up to 2:00
B) 5 Rounds For Time w/ Attention to Quality Movement : 8/leg Conditioning Split Squat Jumps
12 Hand Release Pushups
8 Full Burpees
8 Nemesis Crunches/side
:30 Forearm Plank

Cooldown: Sphinx 2:00
Cat Pulling It’s Tail 2:00/side
Cactus Arm’s Pose 2:00/side

—–

Wednesday May 13, 2020
Title: Wednesday
Status: pending

Warmup: 3 Rounds of:
10 Cat-Cow
8 T-Spine Twist/side
6 Kneeling Hurdler/side

A) 4-5 Rounds of…: 6/leg Rear Foot Elevated Split Squat (Add weight, or go 4211 tempo)
rest up to :60
12 One and A Quarter Air Squat
rest up to :60
15 Standing Calf Raises w. pause @ top
rest up to :60
15 Mountain Climbers/side
rest 2:00

B) Tabata’s: :20on/:10 off x 8
even- Sideway Scissor Kicks
odd- Three Way Crunch

rest 2:00

:20on/:10 off x 8
even- Wall Sit
odd- Scissor Kicks

rest 2:00

:20on/:10 off x 8
even- No Pushup Burpees
odd- Front Plank w/ opposite arm/leg raise

Cooldown: Supine Hamstring Mobilization 2:30/side
–
Straight Leg Twist 2:00/side (note opposite leg thigh stays pointing up, do not roll over)
–
Wind Relieving Pose L 2:00
–
Wind Relieving Pose R 2:00

—–

Thursday May 14, 2020
Title: Thursday
Status: pending

Warmup: 3 Rounds of…
6 Hip Hinge Stick Drill
6/leg Reverse Lunge w/ Dowel for Awareness
10 Lying Groin Openers
10 Inward Ankle Circles
10 Outward Ankle Circles

A) 4 Rounds of…: :30 Hand Release Pushups
:30 Rest
:30 Three Way Crunch
:30 Rest
:30 Triangle Pushup
:30 Rest
:30 Chinese Plank
:60 Rest
B) 15:00 Amqrap of… @ controlled intensity: 12 Conditioning Squat Jumps
10 Kipper to Leg Lower
8 Glute Bridges
6 Nemesis Crunches/side
4 Rolling Plank/side
20 Lateral Line Hops (20/side that is)

Cooldown: Gentle Neck Stretch L 1:00
Gentle Neck Stretch R 1:00
Gentle Neck Stretch L 1:00
Gentle Neck Stretch R 1:00
Wrist Stretch :60
Toe Squat :90
Wrist Stretch :60
Frog Pose 3:00 or Child’s Pose 3:00

—–

Friday May 15, 2020
Title: Friday
Status: pending

Warmup: 3 Rounds of…
10 T-Spine Wall Angels or Floor Angels
10 Hip Twists/side
5 Deadbug/side (lower back stays flat down to ground)

A) 4-5 Rounds of….: 8 Reverse Lunges/leg (can hold weight)
rest up to :45
6 Crossbody Rdl/leg (can hold weight)*
rest up to :45
4 1/2 Turkish Getup/side (hold weight if possible)
rest up to :45
:30 Side Plank/side
rest 2:00

*Make sure that flying leg stays on the side of the saggital plane it started on
B) For Time @ Controlled Intensity: Buy In: 50 Jumping Jacks
5 Rounds of..
10 Mountain Climbers/leg
10 Pushups
15 Tuck Up
Buy Out: 10 Full Burpees (Scaled: 5)

Cooldown: Dragon Pose L :90
Winged Dragon Pose L :90
-push into downdog-
Dragon Pose R :90
Winged Dragon Pose R :90
-push into downdog-
Half-Butterfly :90 L
Half Butterfly :90 R
Caterpillar 3:00