The Wellness Project

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 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

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