051021 &051121

In Class

Warm Up
5 Rounds
400m
10 Knees To Elbows
10 Dead Lift
10 Upright Rows
20 Sit Ups

5×5 Standing Military Press
3×20 American Swings


WOD –
5 Rounds
400m
15 Overhead Squats 65/45

At Home

Warm Up
5 Rounds
400m
10 Weighted Squats
10 Burpees
10 Push Ups
20 Sit Ups

100 Step Ups (find a curb, stair, or chair)

WOD
5 Rounds
400m
15 Weighted Squats

050621 &050721

In Class

Warm Up
30-20-10
Push Ups
Sit Ups
Russian Swings
Shoulder Taps

5×5 SDLHP
3×20 Bent over Rows

WOD –

10-9-8-7-6-5-4-3-2-1
Bench Press
KB Snatch ea Arm
Tricep Dips
Incline Push Ups

At Home

Warm Up
30-20-10
Push Ups
Sit Ups
Shoulder Taps

3×30 Sec Plank

WOD –

10-9-8-7-6-5-4-3-2-1
Push Ups
Sit ups
Tricep Dips
Incline Push Ups

050521

1 Hour Walk or Jog for Distance
Log Exact Time And Distance

What Cinco de Mayo means | Henry Ford College


What is Cinco De Mayo?
Cinco de Mayo is an annual celebration held on May 5. The date is observed to commemorate the Mexican Army’s victory over the French Empire at the Battle of Puebla, on May 5, 1862, under the leadership of General Ignacio Zaragoza.

050321 & 050421

In Class

Warm Up
21-15-9
Push Ups
Pull Ups
Tricep Dips
Sit Ups

5×5 DeadLift
3×20 alternating KB Snatch

WOD

7 Rounds For Time
400m Run
30 Back Squats 95/65

At Home

Warm Up
21-15-9
Push Ups
Jumping Jacks
Tricep Dips
Sit Ups

5×15 Air Squats
75 side to side Jumps


WOD
7 Rounds For Time
400m Run
30 Weighted squats

042921 & 043021

Warm Up
10 Minute EMOM
15 Overhead Squats 45/35

5×5 Heavy Kettlebell DeadLift
3×20 Russian Swings


WOD
6 Rounds
7 Dead Lifts
400m Run
15 Pull Ups
Rest 1 Minute

Cohort C

Warm Up
10 Minute EMOM
15 Overhead Squats (hold a towel 6-8″overhead

5×10 Split Jumps
60 Push Ups


WOD
Weighted Walk 45 Min
Log what you carried
Log your distance




042621

Warm Up
Countdown
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

5×5 Kettlebell Dead Lift
3×10 Shoulder Taps


WOD – Fran
21 – 15 – 9
Thrusters 65/45
Pull Ups B/NB

Cohort C
Warm Up
Countdown
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

5x 40 sec Dead Hangs (Fence, branch, Pull Up Bar, Door Jam Etc)
3×10 Shoulder Taps

WOD-All Groups are doing 5 Rounds: Log Time

042221 & 042321

Synchronous In Class

Warm Up
21-15-9
Burpees
Sit Ups
Push Ups
Pull Ups

5×5 Bench Press
1600m Run


WOD
100 Jump Rope
10-1
Sumo Dead Lift High Pulls
Wall Balls
100 Jump Rope

Asynchronous At Home

Warm Up
4 rounds
400m
run them fast
2:00minute break between

5×10 Burpees 1 Minute Rest between sets
3×20 Sit Ups

WOD –
5 Rounds
5 Push Ups
5 Burpees
Jumping Jacks for 1 minute

Train To Not Suck At Life