The Wellness Project

October 26th

Warm up: 10/10 SPNT, scap push ups, ring scap retractions, bear rolls, glute bridges

50' each x2
Toy soldiers
Burpee broad jumps
Lunges
Side shuffle x2
Crab walk
Duck walk

Strength: alt. EMOM 10
1. 7/7 Bent over DB row
2. 0:30 ring pull up hold

Movement demo and practice

Workout: AMRAP13
10 DB bench press
0:30 foot elevated plank
10 DB deadlifts
0:30 skipping

Cool down: banded shoulder series

October 24th

Warm up: worlds greatest, SPNT, cobra down dog, hamstring scoops

Tabata x3
Curtsey lunges
Jumping jacks
Sumo squat hold
DB shoulder press

3 cal bike, 5 each DB push press, front squat, thruster

3 cal bike, 10 box step ups, 5 synchro push ups, 5 synchro thrusters

WOD: partner AMRAP 20:00
20 calorie bike (share reps)
5/5 synchro DB thrusters (single DB)
30 box step ups (share reps)
10 synchro push ups
0:30 rest

Cool down: hip series, box shoulder stretch

Oct 21 2022

Warm up - 1. 10 each MB fr sq, push press, Wallball. 5/5 each DB DL, shrug, high pull, muscle, hang sn**ch

Pick drill
Row 10 calories
10 sit ups

Break 3:00

WOD - 32:00

80 wallballs for time & as few sets as possible
• every break = :30 wall sit

3:00 rest

5 rounds for max calories:
1:00 row for calories
1:00 rest

3:00 rest

AMRAP 6:00
1 DB sn**ch
1 sit up
2 each
3 each
Etc.

October 19th

Warm up: hip transitions, crab bridges, bear rolls, squat to stand

3 rounds:
500m bike
7/7 bent over DB row
10 lunges

Movement demo and practice

Workout: E2MOM x8
5/5 split stance lunge (2x DB)
10 renegade rows
5 devil's press

Cash out: 50 banded pull aparts

Cool down: saddle stretch, posterior shoulder

October 14th

Warm up: bear rolls, roll to straddle, SPNT, crab bridges

Partner warm up: 50' out and jog back to tag partner
Toy soldiers
Lunges
Bear crawl
Side shuffle
Burpee broad jumps
Table top
Inch worms (25')

Banded partner pull

10 lunges, 10 air squats
5 wall ball push press, 5 wall balls, 5 wall ball lunges
5 each, D ball deadlifts, shrug, slams
5 each push ups and ring rows

Workout: 3 rounds 0:30 each
Wall balls
Wall ball lunges
D ball slams
D ball squats
Push ups
Ring rows
2:00 rest

Cool down: toe spot ring hang, pigeon, child's pose

October 12th

Warm up: forward reaches, OH ring stretch, ring scap retractions, leg swings

Tabata x3
Plate good mornings
Plate jumps
Ring rows
Plank

2x 5 each workout movements

Rowing pick drill, 3x 0:20 slow, medium, fast

WOD:
21 ring pull ups
21 sit ups
21 down ups over rower
500m row
15 jumping pull ups
15 sit ups
15 down ups over rower
400m row
9 jumping pull ups
9 sit ups
9 down ups over rower
300m row

Foam roll lats and hamstrings

Happy Thanksgiving!

Warm up: sampson, hip transitions, down dog cobra with calf raises, scap push ups

AMRAP5
10 KB SDHP
10 KB swings
6 shuttle runs

E2MOM x4

5 power cleans and 5 goblet squats

2x 100' farmers carry

Partner workout
10 rounds total (5 rounds each)
10 DB hang power cleans
5 cal bike

200m farmers carry (each)

10 rounds total (5 rounds each)
10 goblet squats
5 cal ski erg

Oct 5

September 29

Warm up: SPNT, worlds greatest, banded monster walks, banded pull aparts, squatting rotations

Tabata: inch worms, elevated glute bridge, plate around the world's, plate front raises

Front squat: 10x PVC, 5x5 barbell

2x5 each workout movements

WOD:
5-10-15
DB power sn**ch
Burpees over barbell
1:00 rest
20-25-30
KB swings
KB deadlifts
1:00 rest
15-10-5
Front squats
Sit ups

Cool down: banded shoulder series

October 3rd

Warm up: back scales, squat to stand, leg swings, SPNT, down dog calf raises

Tabata x3
Lunges
Push ups
Elevated glute bridge
Ring rows

3x 5/5 each movement

Bike: 1:00 slow pace 0:45 moderate, 0:30 fast

Intervals: 2:00 on 1:00 off
For 9:00
7/7 single leg deadlift
7/7 single arm shoulder press
600m bike

For 9:00
7/7 bodyweight Bulgarian split squat
7/7 bent over DB row
600m bike

Cool down:
3x 0:45 each standing quad and box hamstring

3x 0:45 each rear delt and twisted cross

Sept 26

Warm up: bear rolls, worlds greatest, scap pull ups and scap push ups

3x 0:30 each
Agility ladder
Foot elevated supine plank
Hang DB sn**ch
Wall sit

3x 8 KB swings and deadlifts

2x5 hanging knee raises and box jumps

Running warm up:
Toy soldiers
Table top
Lunge and twist
Toe/heel walk
High knees
Butt kicks
200m run

WOD: partner AMRAP20
50 KB swings
200m run
50 hanging knee raises
200m run
50 deadlifts
200m run
50 box jumps
200m run

Cool down: wall figure 4, child's pose, supine twist

Sept 21

Warm up: SPNT, back scales, bear rolls

3 rounds
50' single leg broad jumps
10 hovering bird dogs
50' burpee plus lunge x2
10 dead bugs

Practice 0:30 of each movement

Interval circuit: 3 rounds
1:00 each movement and 0:30 rest
Supine squatting barbell row
D ball slams
Ski erg
Man makers
Skipping

Core cash out:
50 mountain climbers

Cool down: lat stretch, calf stretch