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HOMESCHOOL WOD #9 (4/4/20)

Take time today to get outside and enjoy the fresh air as you do HOMESCHOOL WOD #9. Keep the pics and videos coming please. You never know when what you do may motivate someone else!

Minimal Equipment Day: 1 Dumbbell and you! Sub Dumbbell for sandbag or other weighted object!

1 Min Max Stair Climb (take one minute and move up and down steps you have access to like porch, bleachers, frog)

3 Rounds of

30 Single Arm Alternating DB Snatches

30 Push Ups

Immediately into ……..

2 Rounds of:

50 SA DB SQUATS ( hold on right for 25 and on left for 25 reps…hang by side, up on shoulder or overhead)

50 DB Sit-Ups

Immediately into 1 Mile Run with DB (optional to drop the dumbbell)

 

 

Minimal Equipment Day: 1 Dumbbell and you! Sub Dumbbell for sandbag or other weighted object!

1 Min Max Stair Climb (take one minute and move up and down steps, porch, bleachers, frog)

3 Rounds of

30 Single Arm Alternating DB Snatches

30 Push Ups

Immediately into ……..

2 Rounds of:

50 SA DB SQUATS ( hold on right for 25 and on left for 25 reps…hang by side, up on shoulder or overhead)

50 DB Sit-Ups

Immediately into 1 Mile Run with DB (optional to drop the dumbbell)

Minimal Equipment Day: 1 Dumbbell and you! Sub Dumbbell for sandbag or other weighted object!

1 Min Max Stair Climb (take one minute and move up and down steps, porch, bleachers, frog)

3 Rounds of

30 Single Arm Alternating DB Snatches

30 Push Ups

Immediately into ……..

2 Rounds of:

50 SA DB SQUATS ( hold on right for 25 and on left for 25 reps…hang by side, up on shoulder or overhead)

50 DB Sit-Ups

Immediately into 1 Mile Run with DB (optional to drop the dumbbell)

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HOMESCHOOL WOD #8 (4/3/20)

Everyone who sends me a video or a pic with their odd object doing their wod will be entered into a drawing for a $25 credit towards monthly dues of their choice!

Freaky Fun Fabulous Friday!

KJ

ODD OBJECT WOD DAY!

5 Min EMOM (Every Minute on the Minute)

10 – V Ups followed by Max Reps of Odd Object Ground To Overhead

Rest 5 Min

5 Min EMOM

5 Burpees followed by Max Odd Object Squats (hold object wherever you want front, neck, shoulder, side)

Rest 5 Min

5 Min EMOM

10 V Ups followed by Max Odd Object Ground to Overhead

Rest 5 Min

5 Min EMOM

5 Burpees followed by Max Odd Object Lunges

Beginner: Min 1 is the first movement and Min 2 is the Odd Object Movement Min 3 is the first movement and Min 4 is the Odd Object Movement and Min 5 is the 1st Movement

Intermediate and Advanced Athletes: Min 1 Do the first movement and roll right into the max reps of Odd Object then do the same for min 2, 3, 4 and 5. This just gives you NO REST until the 5 Min is over!

ODD OBJECT WOD DAY!

5 Min EMOM (Every Minute on the Minute)

10 – V Ups followed by Max Reps of Odd Object Ground To Overhead

Rest 5 Min

5 Min EMOM

5 Burpees followed by Max Odd Object Squats (hold object wherever you want front, neck, shoulder, side)

Rest 5 Min

5 Min EMOM

10 V Ups followed by Max Odd Object Ground to Overhead

Rest 5 Min

5 Min EMOM

5 Burpees followed by Max Odd Object Lunges

Beginner: Min 1 is the first movement and Min 2 is the Odd Object Movement Min 3 is the first movement and Min 4 is the Odd Object Movement and Min 5 is the 1st Movement

Intermediate and Advanced Athletes: Min 1 Do the first movement and roll right into the max reps of Odd Object then do the same for min 2, 3, 4 and 5. This just gives you NO REST until the 5 Min is over!

ODD OBJECT WOD DAY!

5 Min EMOM (Every Minute on the Minute)

10 – V Ups followed by Max Reps of Odd Object Ground To Overhead

Rest 5 Min

5 Min EMOM

5 Burpees followed by Max Odd Object Squats (hold object wherever you want front, neck, shoulder, side)

Rest 5 Min

5 Min EMOM

10 V Ups followed by Max Odd Object Ground to Overhead

Rest 5 Min

5 Min EMOM

5 Burpees followed by Max Odd Object Lunges

Beginner: Min 1 is the first movement and Min 2 is the Odd Object Movement Min 3 is the first movement and Min 4 is the Odd Object Movement and Min 5 is the 1st Movement

Intermediate and Advanced Athletes: Min 1 Do the first movement and roll right into the max reps of Odd Object then do the same for min 2, 3, 4 and 5. This just gives you NO REST until the 5 Min is over!

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HOMESCHOOL WOD #7 (4/2/20)

Hint: The Odd Object WOD will show up before or by Homeschool WOD 10! Be ready!

Enjoy todays quick, high intensity workout! Happy Thursday and I cannot wait to say that to you in person!

Miss and Love you guys,

Coach KJ

Buy In: Run 400 Meters

10-9-8-7-6-5-4-3-2-1 Burpees

20-18-16-14-12-10-8-6-4-2 Jumping Lunges

Cash Out: Run 400 Meters

Scale Options: No ground Burpee / Stationary Reverse Lunge / Fast Walk for those who do not run!

Buy In: Run 400 Meters

10-9-8-7-6-5-4-3-2-1 Push Ups

20-18-16-14-12-10-8-6-4-2 Jumping Lunges

Cash Out: Run 400 Meters

The workout goes like this: 10 Push Ups, 20 Jumping Lunges – 9 Push Ups, 18 Jumping Lunges – 8 Push Ups, 16 Jumping Lunges…….decreasing by one in Pushups and by 2 in Jumping Lunges each set.

Scale Options: No ground Burpee / Stationary Reverse Lunge / Fast Walk for those who do not run!

Buy In: Run 400 Meters

10-9-8-7-6-5-4-3-2-1 Push Ups

20-18-16-14-12-10-8-6-4-2 Jumping Lunges

Cash Out: Run 400 Meters

The workout goes like this: 10 Push Ups, 20 Jumping Lunges – 9 Push Ups, 18 Jumping Lunges – 8 Push Ups, 16 Jumping Lunges…….decreasing by one in Pushups and by 2 in Jumping Lunges each set.

Scale Options: No ground Burpee / Stationary Reverse Lunge / Fast Walk for those who do not run!

Buy In: Run 400 Meters

10-9-8-7-6-5-4-3-2-1 Push Ups

20-18-16-14-12-10-8-6-4-2 Jumping Lunges

Cash Out: Run 400 Meters

The workout goes like this: 10 Push Ups, 20 Jumping Lunges – 9 Push Ups, 18 Jumping Lunges – 8 Push Ups, 16 Jumping Lunges…….decreasing by one in Pushups and by 2 in Jumping Lunges each set.

Scale Options: No ground Burpee / Stationary Reverse Lunge / Fast Walk for those who do not run!

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HOMESCHOOL WOD #6 (4/1/20)

ODD OBJECT COMING SOON! HAVE YOU FOUND YOURS YET?

5 Rounds of:

200 Meter Weighted Carry if no weight go 400 Meters instead

10 Single Leg Deadlifts Per Leg with Weight if you have one if not balance on one leg as you do the Single Leg DL.

20 Lateral Burpees over your object or pretend object

10 V Ups

 

5 Rounds of:

200 Meter Weighted Carry if no weight go 400 Meters instead

10 Single Leg Deadlifts Per Leg with Weight if you have one if not balance on one leg as you do the Single Leg DL.

20 Lateral Burpees over your object or pretend object

10 V Ups

*If you have a sandbag use it!

5 Rounds of:

200 Meter Weighted Carry if no weight go 400 Meters instead

10 Single Leg Deadlifts Per Leg with Weight if you have one if not balance on one leg as you do the Single Leg DL.

20 Lateral Burpees over your object or pretend object

10 V Ups

*if you have a sandbag use it

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HOMESCHOOL WOD #5 (3/31/20)

Here is a fun “NO RUNNING” WOD for you. Also one that can be done inside in case it is rainy! Don’t forget to send your videos and pics to kjones@cfoib.com and tag us on Facebook and Insta! You never know when you may be the one to motivate someone else! Thank you to all you have already sent me your fun at home pics, keep em coming!

50 Jumping Jacks (if you have a jump rope do 150 Singles or 50 Double Unders)

50 Sit Ups

45 Jumping Jacks (if you have a jump rope do 135 Singles or 45 Double Unders)

45 Squats

40 Jumping Jacks (or 120 Singles / 40 Doubles)

40 Sit Ups

35 Jumping Jacks or 105 Singles or 35 Doubles)

35 Alternating Lunges

30 Jumping Jacks or 90 Singles or 30 Doubles

30 Squats

25 Jumping Jacks or 75 Singles or 25 Doubles

25 Push Ups

20 Jumping Jacks or 60 Singles or 20 Doubles

20 Alternating Jumping Lunges or Stationary Reverse Lunges

15 Jumping Jacks or 45 Singles or 15 Doubles

15 Jumping Squats or Air Squats

10 Jumping Jacks or 30 Singles or 10 Doubles

10 Bicycle Crunches ( Right and Left = 1)

5 Jumping Jacks or 15 Singles or 5 Doubles

5 Burpees

50 Jumping Jacks (if you have a jump rope do 150 Singles or 50 Double Unders)

50 Sit Ups

45 Jumping Jacks (if you have a jump rope do 135 Singles or 45 Double Unders)

45 Squats

40 Jumping Jacks (or 120 Singles / 40 Doubles)

40 Sit Ups

35 Jumping Jacks or 105 Singles or 35 Doubles)

35 Alternating Lunges

30 Jumping Jacks or 90 Singles or 30 Doubles

30 Squats

25 Jumping Jacks or 75 Singles or 25 Doubles

25 Push Ups

20 Jumping Jacks or 60 Singles or 20 Doubles

20 Alternating Jumping Lunges or Stationary Reverse Lunges

15 Jumping Jacks or 45 Singles or 15 Doubles

15 Jumping Squats or Air Squats

10 Jumping Jacks or 30 Singles or 10 Doubles

10 Bicycle Crunches ( Right and Left = 1)

5 Jumping Jacks or 15 Singles or 5 Doubles

5 Burpees

50 Jumping Jacks (if you have a jump rope do 150 Singles or 50 Double Unders)

50 Sit Ups

45 Jumping Jacks (if you have a jump rope do 135 Singles or 45 Double Unders)

45 Squats

40 Jumping Jacks (or 120 Singles / 40 Doubles)

40 Sit Ups

35 Jumping Jacks or 105 Singles or 35 Doubles)

35 Alternating Lunges

30 Jumping Jacks or 90 Singles or 30 Doubles

30 Squats

25 Jumping Jacks or 75 Singles or 25 Doubles

25 Push Ups

20 Jumping Jacks or 60 Singles or 20 Doubles

20 Alternating Jumping Lunges or Stationary Reverse Lunges

15 Jumping Jacks or 45 Singles or 15 Doubles

15 Jumping Squats or Air Squats

10 Jumping Jacks or 30 Singles or 10 Doubles

10 Bicycle Crunches ( Right and Left = 1)

5 Jumping Jacks or 15 Singles or 5 Doubles

5 Burpees

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HOMESCHOOL WOD #4 (3/30/20)

Start looking for an “ODD OBJECT” to use for a WOD coming to you this week! (large rock, brick, suitcase, duffel bag full of whatever….just be creative)

Post your videos or pics on our Facebook Page or Insta Page. Or email to kjones@cfoib.com

Stay on track and help motivate others through your workouts and posts!

I MISS YOU ALL!

Coach KJ

3 Rounds of:

400 Meter Run / 40 Sit Ups / 400 Meter Run / 10 Push Ups

1 Round of:

1 Min Plank Hold / 1 Min Side Plank Hold / 1 Min Plank Hold / 1 Min Side Plank Hold

2 Rounds of:

200 Meter Run / 20 Sit Ups / 200 Meter Run / 5 Push Ups

3 Rounds of:

400 Meter Run / 40 Sit Ups / 400 Meter Run / 10 Push Ups

1 Round of:

1 Min Plank Hold / 1 Min Side Plank Hold / 1 Min Plank Hold / 1 Min Side Plank Hold

2 Rounds of:

200 Meter Run / 20 Sit Ups / 200 Meter Run / 5 Push Ups

3 Rounds of:

400 Meter Run / 40 Sit Ups / 400 Meter Run / 10 Push Ups

1 Round of:

1 Min Plank Hold / 1 Min Side Plank Hold / 1 Min Plank Hold / 1 Min Side Plank Hold

2 Rounds of:

200 Meter Run / 20 Sit Ups / 200 Meter Run / 5 Push Ups

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