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QuaranTEAM Challenge Baseline WOD Warm-up 3 Rounds 100 Singles 12 Jumping Squats 12 Supermans 12 Sit-ups 10 I’s, Y’s and T’s WOD 8 Minute AMRAP 3 DB Thrusters 50/35# 3 Burpees 6 DB Thrusters 6 Burpees 9 DB Thrusters 9... Continue adding 3 reps each additional round Before beginning the 8 minute workout perform 4-5 practice rounds of the 3 and 3. These are not for time but for quality. The burpees are any way to the floor and back.
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Warm Up 3 Rounds of: 200m Run 20 Toy Soldiers 1-minute Plank 10 Bent Over Rows W/plate WOD 3 Rounds for time of: 400m Run 24 Table Rows 21 Dead Lifts 50/35# Cool Down Stretch hamstrings! Warm Up 200m Run 3 Rounds of: 15 Pass Throughs 10 Goblet Squats w/1-DB 5 Inch Worms W/2 Push-ups 15 Superman’s WOD 20 Minute AMRAP 9 Front Squats 50/35’s 12 Push-ups 15 Superman’s Cool Down Stretch Lower Back and Couch Stretch!  Warm Up 3 Rounds of: 100 Singles 10 Lunge w/twist 10 I’s, Y’s & T’s 1-Minute Plank WOD 100 Double Unders (jumping jacks) 50 Hang DB Snatch 50/35# (alternating) 100 Double Unders (jumping jacks) Cool Down Stretch Lower Back and Ham Strings! Happy Birthday, Cameron! Warm Up 2 rounds 200m Run 15 Jump Squats 12 Overhead Press With Plate 12 Grasshoppers 20 Toy Soldiers WOD 21-18-15-12-9-6-3 Overhead Walking Lunges 45/35lb plate V-ups Warm Up 3 Rounds of: 100 Singles 10 Lunge w/twist 1-minute Plank 10 Bent Over Rows 1 DB WOD 3 Rounds 1-minute Bent Over Rows 50/35# 1-minute Walking Lunges 1-minute Russian Twist 45/35plate 1-minute Burpees 1-minute Rest Score is total reps. Cool Down Foam Roll Friday! Warm Up 2 Rounds of: 200m Run 10 Inchworms w/push-up 10 Good mornings w/plate 15 sit-ups 10 Chair Dips WOD 4 Rounds for time of: 400m Run (run in place 90 seconds) 21 Ring Dips/Chair Dips Cool Down Stretch shoulders! Warm Up 2 Rounds of: 15 Burpees 15 Slow Squats 1-Minute Plank 20 Toy Soldiers Happy Birthday, Bethany! 1 Minute Toes to Bell 1 Minute Squats 2 Minute Toes to Bell 2 Minute Squats 3 Minute Toes to Bell 3 Minute Squats Score is total reps. If you only have a light set of Dumbbells or Kettle Bells use both to anchor hands on. Cool Down Stretch shoulders! Warm Up 3 Rounds of: 100 Single jump rope 10 Lunge with a twist 20 Superman’s 20 Hollow Log Rocks 10 Minute AMRAP 5 Right Hand Hang Power Cleans 50/35# 5 Left Hand Hang Power Cleans 50/35# 30 Double Unders/Jumping Jacks If you only have a light set of Dumbbells use both. Complete 10 reps using both hands. Warm Up 3 Rounds of: 30 Jumping Jacks 10 Good Mornings w/plate 10 Bent over rows w/plate 10 Jumping Squats 10 Sit-ups Happy Birthday, Andy & Lara! WOD For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm thrusters ♀ 35 lb. DBs, 20-in. box ♂ 50 lb. DBs, 24-in. box If you do not have a box use a cooler, stack of lumber or get creative. Cool Down Stretch Hips! |
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