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HOMESCHOOL WOD #29 (5/1/20)

Housewives of Brunsco doing their daily Homeschool WOD at the Shallotte Park! #committed

 

10 Minute Gentle Jog with a 10 Second Sprint every 2 Minutes (Your sprint time depends on your ability to keep that intensity. Once your sprint slows down go back to the gentle jog)

Then…

10 Rounds of

10 Lateral Raises each side (use a can of food, dumbbell, water jug or whatever you have)

10 Lateral Hops each Side (put your can or db or whatever on the ground and do a two foot hop over and back) scale to step overs.

10 Dips (off of a step or a box or a chair – make sure its supported against a wall so it doesnt slide)

 

10 Minute Gentle Jog with a 10 Second Sprint every 2 Minutes (Your sprint time depends on your ability to keep that intensity. Once your sprint slows down go back to the gentle jog)

Then…

10 Rounds of

10 Lateral Raises each side (use a can of food, dumbbell, water jug or whatever you have)

10 Lateral Hops each Side (put your can or db or whatever on the ground and do a two foot hop over and back) scale to step overs.

10 Dips (off of a step or a box or a chair – make sure its supported against a wall so it doesnt slide)

10 Minute Gentle Jog with a 10 Second Sprint every 2 Minutes (Your sprint time depends on your ability to keep that intensity. Once your sprint slows down go back to the gentle jog)

Then…

10 Rounds of

10 Lateral Raises each side (use a can of food, dumbbell, water jug or whatever you have)

10 Lateral Hops each Side (put your can or db or whatever on the ground and do a two foot hop over and back) scale to step overs.

10 Dips (off of a step or a box or a chair – make sure its supported against a wall so it doesnt slide)

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HOMESCHOOL WOD #28 (4/30/20)

Pascha and Ralph practicing “social distancing” after a fun Saturday Homeschool WOD at the Park.

Join us LIVE at NOON w/ Coach Rebecca on Facebook – Bring a ball for this one!

LIVE WITH COACH REBECCA (BRING A BALL)

Lateral Lunge with Ball Tap

Side to Side Ball Crunch

One arm OH Reverse Lunges (r/l)

Leg Raises with ball tap

Plank shoulder Taps

HOMESCHOOL WOD #2

24-21-18-15-12-9-6-3

Med Ball Cleans or Sandbag Cleans or Odd Object Cleans (use what you have to work with)

Push Ups (Scale to incline or go to knee)

HOMESCHOOL WOD #2

24-21-18-15-12-9-6-3

Med Ball Cleans or Sandbag Cleans or Odd Object Cleans (use what you have to work with)

Push Ups (Scale to incline or go to knee)

HOMESCHOOL WOD #2

24-21-18-15-12-9-6-3

Med Ball Cleans or Sandbag Cleans or Odd Object Cleans (use what you have to work with)

Push Ups (Scale to incline or go to knee)

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4/29/20 Live with Casey at 8am on Facebook

Tune in to our Facebook Page at 8am for LIVE HIIT with Casey. If you cannot tune in at that time, it will be saved on our page.

Thursday at NOON we will be LIVE with Coach Rebecca.

5 ROUNDS – 5 min (2 movements with 2 10 second rests = 1 round)
1. 20 second squat hold or wall sit
2. 10 second rest
3. 20 second burpees
4. 10 second rest
5 ROUNDS – 5 min
1. 20 seconds Reverse lunge with hop (modify reverse lunge with knee lift)
2. 10 second rest
3. 20 seconds MC
4. 10 second rest
5 rounds – 5 min
1. 20 seconds Pushup , jump to bottom half burpee, push up
2. 10 second rest
3. 20 seconds high knees/butt kicks
4. 10 second rest
5 rounds – 5 min
1. 20 seconds superman waves
2. 10 second rest
3. 20 second Jumping jacks or jump rope
4. 10 second rest
CORE: 45 seconds on,.15 rest : 2 rounds
1. Around the world crunch
2. Cross body crunch (left)
3. Bicycle x3, single leg lift x3
4. Cross body crunch (right)

5 ROUNDS – 5 min (2 movements with 2 10 second rests = 1 round)
1. 20 second squat hold or wall sit
2. 10 second rest
3. 20 second burpees
4. 10 second rest
5 ROUNDS – 5 min
1. 20 seconds Reverse lunge with hop (modify reverse lunge with knee lift)
2. 10 second rest
3. 20 seconds MC
4. 10 second rest
5 rounds – 5 min
1. 20 seconds Pushup , jump to bottom half burpee, push up
2. 10 second rest
3. 20 seconds high knees/butt kicks
4. 10 second rest
5 rounds – 5 min
1. 20 seconds superman waves
2. 10 second rest
3. 20 second Jumping jacks or jump rope
4. 10 second rest
CORE: 45 seconds on,.15 rest : 2 rounds
1. Around the world crunch
2. Cross body crunch (left)
3. Bicycle x3, single leg lift x3
4. Cross body crunch (right)

5 ROUNDS – 5 min (2 movements with 2 10 second rests = 1 round)
1. 20 second squat hold or wall sit
2. 10 second rest
3. 20 second burpees
4. 10 second rest
5 ROUNDS – 5 min
1. 20 seconds Reverse lunge with hop (modify reverse lunge with knee lift)
2. 10 second rest
3. 20 seconds MC
4. 10 second rest
5 rounds – 5 min
1. 20 seconds Pushup , jump to bottom half burpee, push up
2. 10 second rest
3. 20 seconds high knees/butt kicks
4. 10 second rest
5 rounds – 5 min
1. 20 seconds superman waves
2. 10 second rest
3. 20 second Jumping jacks or jump rope
4. 10 second rest
CORE: 45 seconds on,.15 rest : 2 rounds
1. Around the world crunch
2. Cross body crunch (left)
3. Bicycle x3, single leg lift x3
4. Cross body crunch (right)

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Homeschool WOD #27 (4/28/20)

Athlete Courtney Schmidt during her 360 weighted walking lunges on Saturday in the Park.

We will have a LIVESTREAM HIIT workout with Casey on our :Facebook Page at 8am Wednesday. This will be saved to our page if you happen to miss it LIVE.

We will have a LIVESTREAM Workout with Coach Rebecca on our Facebook Page at Noon on Thursday. This will also be saved to our page if you miss it LIVE.

 

7 Min AMRAP #1

2,4,6,8 continue to increase by 2 reps alternating with

Box Jumps or Step Ups/Dips

Rest 3 Minutes

7 Min AMRAP #2

2,4,6,8 continue to increase by 2 reps alt with

DB or Sandbag Push Press

Sit Ups

Rest 3 Minutes

7 Min AMRAP #3

2,4,6,8 continue to increase by 2 reps alt with

Burpees

Weighted Lunges

7 Min AMRAP #1

2,4,6,8 continue to increase by 2 reps alternating with

Box Jumps or Step Ups/Dips

Rest 3 Minutes

7 Min AMRAP #2

2,4,6,8 continue to increase by 2 reps alt with

DB or Sandbag Push Press

Sit Ups

Rest 3 Minutes

7 Min AMRAP #3

2,4,6,8 continue to increase by 2 reps alt with

Burpees

Weighted Lunges

7 Min AMRAP #1

2,4,6,8 continue to increase by 2 reps alternating with

Box Jumps or Step Ups/Dips

Rest 3 Minutes

7 Min AMRAP #2

2,4,6,8 continue to increase by 2 reps alt with

DB or Sandbag Push Press

Sit Ups

Rest 3 Minutes

7 Min AMRAP #3

2,4,6,8 continue to increase by 2 reps alt with

Burpees

Weighted Lunges

7 Min AMRAP #1

2,4,6,8 continue to increase by 2 reps alternating with

Box Jumps or Step Ups/Dips

Rest 3 Minutes

7 Min AMRAP #2

2,4,6,8 continue to increase by 2 reps alt with

DB or Sandbag Push Press

Sit Ups

Rest 3 Minutes

7 Min AMRAP #3

2,4,6,8 continue to increase by 2 reps alt with

Burpees

Weighted Lunges

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Homeschool WOD #26 (4/27/20)

Athlete Kim Fillman breaking out her 50 Birthday Burpees at home by herself last week “DEDICATED”! She is definitely a true motivator! Dont forget to send pics and videos, you never know what might just motivate someone else!

“Thick Thighs Annie”

50-40-30-20-10

Double Unders (Scale to 3 to 1 Single Unders or Jumping Jacks)

Jumping Squats (Scale to Air Squats)

Core Finisher:

4 Roungs

1:00 Plank

:30 Left Side Plank

:30 Right Side Plank

“Thick Thighs Annie”

50-40-30-20-10

Double Unders (Scale to 3 to 1 Single Unders or Jumping Jacks)

Jumping Squats (Scale to Air Squats)

Core Finisher:

4 Roungs

1:00 Plank

:30 Left Side Plank

:30 Right Side Plank

“Thick Thighs Annie”

50-40-30-20-10

Double Unders (Scale to 3 to 1 Single Unders or Jumping Jacks)

Jumping Squats (Scale to Air Squats)

Core Finisher:

4 Roungs

1:00 Plank

:30 Left Side Plank

:30 Right Side Plank

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HOMESCHOOL WOD #25 (4/25/20)

Coach Dave diligent with his HOMESCHOOL WODS!

Tune in at 1015am for YOGA LIVE with Stacy and Steve on our Facebook Page!

 

10 Walking Lunges / 1 Burpee

20 Walking Lunges / 2 Burpees

30 Walking Lunges / 3 Burpees

40 Walking Lunges / 4 Burpees

50 Walking Lunges / 5 Burpees

60 Walking Lunges / 6 Burpees

70 Lunges / 7 Burpees

80 Lunges / 8 Burpees

Scale up by doing Burpee Broadjumps

For Time! Then make sure to rest SUNDAY, your gonna need it!

10 Walking Lunges / 1 Burpee

20 Walking Lunges / 2 Burpees

30 Walking Lunges / 3 Burpees

40 Walking Lunges / 4 Burpees

50 Walking Lunges / 5 Burpees

60 Walking Lunges / 6 Burpees

70 Lunges / 7 Burpees

80 Lunges / 8 Burpees

Scale up by doing Burpee Broadjumps

For Time! Then make sure to rest SUNDAY, your gonna need it!

10 Walking Lunges / 1 Burpee

20 Walking Lunges / 2 Burpees

30 Walking Lunges / 3 Burpees

40 Walking Lunges / 4 Burpees

50 Walking Lunges / 5 Burpees

60 Walking Lunges / 6 Burpees

70 Lunges / 7 Burpees

80 Lunges / 8 Burpees

Scale up by doing Burpee Broadjumps

For Time! Then make sure to rest SUNDAY, your gonna need it!

10 Walking Lunges / 1 Burpee

20 Walking Lunges / 2 Burpees

30 Walking Lunges / 3 Burpees

40 Walking Lunges / 4 Burpees

50 Walking Lunges / 5 Burpees

60 Walking Lunges / 6 Burpees

70 Lunges / 7 Burpees

80 Lunges / 8 Burpees

Scale up by doing Burpee Broadjumps

For Time! Then make sure to rest SUNDAY, your gonna need it!

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