(910) 612-2203

HOMESCHOOL WOD #33 (5/7/20)

Park WOD!

30 Sec Plank Hold / 30 Sec Lateral Hops = Repeat 3x

30 Sec Plank Hold / 30 Sec Push Ups = Repeat 3x

30 Sec Plank Hold / 30 Sec Burpees = Repeat 3x

2 Min Plank Hold / 2 Min Rest

30 Sit Ups/20 Bicycle Crunches/10 V-ups = Repeat 3x

 

30 Sec Plank Hold / 30 Sec Lateral Hops = Repeat 3x

30 Sec Plank Hold / 30 Sec Push Ups = Repeat 3x

30 Sec Plank Hold / 30 Sec Burpees = Repeat 3x

2 Min Plank Hold / 2 Min Rest

30 Sit Ups/20 Bicycle Crunches/10 V-ups = Repeat 3x

30 Sec Plank Hold / 30 Sec Lateral Hops = Repeat 3x

30 Sec Plank Hold / 30 Sec Push Ups = Repeat 3x

30 Sec Plank Hold / 30 Sec Burpees = Repeat 3x

2 Min Plank Hold / 2 Min Rest

30 Sit Ups/20 Bicycle Crunches/10 V-ups = Repeat 3x

Comments Disabled| |

HOMESCHOOL WOD #32 (5/6/20)

6am getting their WOD in off site!

5 Min AMRAP:

50 Weighted Squats (weight of choice/front, back or overhead)/Max Burpees

Rest 2 Min.

5 Min AMRAP:

50 Sit Ups/Max KBS

Rest 2 Min.

5 Min AMRAP:

50 Weighted Lunges/Max box jumps or step ups

Rest 2 Min

5 Min AMRAP:

50 SA DB SNATCHES (25 Each Arm) Run remainder of time or Jumping Jacks if you need to scale.

 

 

5 Min AMRAP:

50 Weighted Squats (weight of choice/front, back or overhead)/Max Burpees

Rest 2 Min.

5 Min AMRAP:

50 Sit Ups/Max KBS

Rest 2 Min.

5 Min AMRAP:

50 Weighted Lunges/Max box jumps or step ups

Rest 2 Min

5 Min AMRAP:

50 SA DB SNATCHES (25 Each Arm) Run remainder of time or Jumping Jacks if you need to scale.

 

 

5 Min AMRAP:

50 Weighted Squats (weight of choice/front, back or overhead)/Max Burpees

Rest 2 Min.

5 Min AMRAP:

50 Sit Ups/Max KBS

Rest 2 Min.

5 Min AMRAP:

50 Weighted Lunges/Max box jumps or step ups

Rest 2 Min

5 Min AMRAP:

50 SA DB SNATCHES (25 Each Arm) Run remainder of time or Jumping Jacks if you need to scale.

 

 

Comments Disabled| |

HOMESCHOOL #31 (5/5/20)

Athlete Terry Neilon is getting way to comfortable with these Homeschool WODs…..is he even wearing pants?

Run 400 Meters

20 KBS

Run 400 Meters

20 Goblet Squats

Run 400 Meters

20 Burpees

Run 400 Meters

20 Goblet Lunges

Run 400 Meters

20 Sit-Ups / V-ups

Run 400 Meters

Run 400 Meters

20 KBS

Run 400 Meters

20 Goblet Squats

Run 400 Meters

20 Burpees

Run 400 Meters

20 Goblet Lunges

Run 400 Meters

20 Sit-Ups / V-ups

Run 400 Meters

Run 400 Meters

20 KBS

Run 400 Meters

20 Goblet Squats

Run 400 Meters

20 Burpees

Run 400 Meters

20 Goblet Lunges

Run 400 Meters

20 Sit-Ups / V-ups

Run 400 Meters

Comments Disabled| |

LIVE w/CASEY @ 8am on FACEBOOK

Casey is going LIVE at 8am on Facebook. Join us if you can. If not it will be there saved to our page for your convenience.

 

5 ROUNDS – 5 min
20 second speed squat
10 second rest
20 second jumping jacks
10 second rest
5 ROUNDS – 5 min
20 seconds speedy dips
10 second rest
20 seconds high knees/butt kicks
10 second rest
5 rounds – 5 min
20 seconds leg lifts
10 second rest
20 seconds mountain climbers
10 second rest
5 rounds – 5 min
20 seconds speedy burpees
10 second rest
20 second plank
10 second rest
Glute work
45 seconds on, 15 seconds rest , 2 rounds (R then L side)
1. Donkey kick
2. Straight leg lift
3. Pyramid lift
4. Fire hydrant kick out

5 ROUNDS – 5 min
20 second speed squat
10 second rest
20 second jumping jacks
10 second rest
5 ROUNDS – 5 min
20 seconds speedy dips
10 second rest
20 seconds high knees/butt kicks
10 second rest
5 rounds – 5 min
20 seconds leg lifts
10 second rest
20 seconds mountain climbers
10 second rest
5 rounds – 5 min
20 seconds speedy burpees
10 second rest
20 second plank
10 second rest
Glute work
45 seconds on, 15 seconds rest , 2 rounds (R then L side)
1. Donkey kick
2. Straight leg lift
3. Pyramid lift
4. Fire hydrant kick out

5 ROUNDS – 5 min
20 second speed squat
10 second rest
20 second jumping jacks
10 second rest
5 ROUNDS – 5 min
20 seconds speedy dips
10 second rest
20 seconds high knees/butt kicks
10 second rest
5 rounds – 5 min
20 seconds leg lifts
10 second rest
20 seconds mountain climbers
10 second rest
5 rounds – 5 min
20 seconds speedy burpees
10 second rest
20 second plank
10 second rest
Glute work
45 seconds on, 15 seconds rest , 2 rounds (R then L side)
1. Donkey kick
2. Straight leg lift
3. Pyramid lift
4. Fire hydrant kick out

Comments Disabled| |

Rest Day 5/3/20

UNLESS….you missed a Homeschool WOD or just feel the urge to keep your fitness roll going. Then GO FOR IT!

Happy Sunday! You will find me in a chair on the beach! Love, Coach KJ

Enjoy this beautiful day!

Enjoy this beautiful day!

Enjoy this beautiful day!

Comments Disabled| |

HOMESCHOOL WOD #30 (5/2/20)

Athlete Jay Lach doing his “essential golfing”!

1 Person Working at a time except the Run which is together.

400 Meter Run/100 Air Squats/100 Sit Ups/100 Walking Lunges/100 Step Ups

400 Meter Run/75 Push Ups/75 Sit Ups/75 Dips/75 Single Unders

400 Meter Run/50 Mountain Climbers/50 Sit ups/50 Jumping Jacks/50 Leg Raises/50 Single Unders

400 Meters

 

1 Person Working at a time except the Run which is together.

400 Meter Run/100 Air Squats/100 Sit Ups/100 Walking Lunges/100 Step Ups

400 Meter Run/75 Push Ups/75 Sit Ups/75 Dips/75 Single Unders

400 Meter Run/50 Mountain Climbers/50 Sit ups/50 Jumping Jacks/50 Leg Raises/50 Single Unders

400 Meters

1 Person Working at a time except the Run which is together.

400 Meter Run/100 Air Squats/100 Sit Ups/100 Walking Lunges/100 Step Ups

400 Meter Run/75 Push Ups/75 Sit Ups/75 Dips/75 Single Unders

400 Meter Run/50 Mountain Climbers/50 Sit ups/50 Jumping Jacks/50 Leg Raises/50 Single Unders

400 Meters

Comments Disabled| |