06/14/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minute AMRAP

— 10x Jumping Jacks

— 10x Air Squats

— 10x No Push Up Burpee

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. WOD: SEE BELOW

C. MOBILITY: Stay tuned after the WOD for Mobility training (that includes stretching!!) with Coach Jonathan.

WOD: Metcon (AMRAP – Rounds and Reps)

COACH KARLOS’ BIRTHDAY WOD

19 Minute AMRAP:

— Buy in: 85x Mountain Climbers Knees to chest

— 35x Burpees

— 35x Squats

— 35x Situps

— 35x Pushups

— 35x Sit Outs

*** DO NOT REPEAT Mountain Climbers: After 35x Sitouts, start at Burpees***

06/13/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM LIVE WORKOUT @ 12:00 PM ((NOON)) WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minutes

— Minute 1: High Knees

— Minute 2: Alternating Spider Lunges

— Minute 3: Good Mornings

— Minute 4: Hand Plank Shoulder Taps

— Minute 5: Butt Kicks

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-Minute EMOM (40-Seconds ON/20-Seconds OFF)

— Minute #1: Deadbugs

— Minute #2: Pike Pushups

— Minute #3: Ski Jumps

C. WOD: SEE BELOW

WOD: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

— 100x Shoulder Taps

— 100x Mountain Climbers

— 75x Air Squats

— 75x Squat Jacks

— 50x Weighted Swings (1)

— 50x Straight Legged Sit-Ups

IF YOU DON’T HAVE ANY WEIGHTS for the weighted movements, substitute the movements with the following:

1. Jumping Lunges

06/12/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** STRENGTH + WOD @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** STRENGTH + WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

Rep Scheme: 2-4-6-8-10-12..

— Inch Worms + 1x Push-Ups

— Air Squats (2-Second Pause @ Bottom)

— Updog/Downdog Combo

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 10-Minute Cap

— 100x Alternating Lunges

— 50x Sit-Ups

C. WOD: See Below

WOD: Metcon (Time)

5 Rounds:

— 10x Weighted Deadlifts (1)

— 12x Weighted Cleans (2)

— 14x Weighted Shoulder to Overhead (3)

** If you do not have weights, substitute the above weighted movements with:

1. Alternating Single Leg Romanian Deadlifts (Total)

2. Squat Jumps

3. Hand Release Push-Ups

06/11/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** WOD + MOBILITY @ 8:30 AM – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

— 5x Inch Worms (No Push-Up)

— 5x Air Squats (3-Second Hold at Bottom)

— 5x Push-Ups

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-minute Tabata (30-second ON / 10-seconds OFF)

— Minute 1: Squat Jumps (3-Second Hold at Bottom)

— Minute 2: Weighted Strict Shoulder Press (1)

— Minute 3: Plank Hold (Hands or Elbows)

** REPEAT 3 MORE TIMES **

C. WOD: SEE BELOW

WOD: Metcon (No Measure)

PART A: Complete the following as fast as you can.

Rep Scheme: 21-15-9x

— Weighted American Swings (1)

— Burpees

*** AT THE 9-MINUTE MARK ***

PART B: 10 Minute AMRAP

— 20x Weighted American Swings (1)

— 10x Burpees

** If you do not have weights, substitute the above weighted movements with:

1. Squat Jumps

06/10/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** WOD + MOBILITY @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

Rep Scheme: 5-10-15-20..

— No Push-Up Burpees

— Single Leg Romanian Deadlifts

— Squat Jumps

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 8-minutes to complete 100x PUSH-UPS

C. WOD: See Below

WOD: Metcon (Time)

5-Rounds:

— Knee to Elbow Mt. Climbers (Total)

Rep Scheme: 50-40-30-20-10x

— Squat Clean (in between)

Rep Scheme: 15-12-9-6-3x

06/09/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** WOD + MOBILITY @ 8:30 AM – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

— 3x Inch Worms + 1x Push-Up

— 6x Alternating Lunges

— 9x Air Squats

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-minute EMOM:

— Minute 1: 5x Squat Holds (3-Second Hold at Bottom)

— Minute 2: 20x Jumping Lunges

— Minute 3: 30-Second Wall Sit (Squat Hold)

** REPEAT 3 MORE TIMES **

WOD: Metcon (Time)

For Time (20-Minute Cap)

Rep Scheme: 21-18-15-12-9-6-3x

— Weighted Thrusters (1)

— Burpees

** If you do not have weights, substitute the above weighted movements with:

1. V-Ups

06/08/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CANCELLED FOR THE DAY ** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** CANCELLED FOR THE DAY **

** CROSSFIT @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

— 10x Air Squats

— 3x Burpees

— 3x Inch Worm + Push-Up

— 10x Good Mornings

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 18-Minutes (3-Rounds + Including Rests) — Record in Wodify the TOTAL number of reps for all three rounds.

— Minute 1: MAX Alternating Lunges

— Minute 2: REST

— Minute 3: MAX Push-Ups

— Minute 4: REST

— Minute 5: MAX Butterfly Sit-Ups

— Minute 6: REST

** REPEAT 2 MORE TIMES **

WOD: Metcon (Time)

For Time (18- Minute CAP)

Rep Scheme: 25-50-25x

— Russian Twists (Each Side)

— Tricep (Bench/Chair) Dips

— Jumping Jacks

— Air Squats

STR: Alternating Lunges (SEE ABOVE)

No weight

STR: Push-ups (SEE ABOVE)

STR: Sit-ups (SEE ABOVE)

06/07/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minute AMRAP

— 10x Jumping Jacks

— 10x Air Squats

— 10x No Push Up Burpee

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. WOD: SEE BELOW

C. MOBILITY: Stay tuned after the WOD for Mobility training (that includes stretching!!) with Coach Jonathan.

WOD: Metcon (AMRAP – Rounds and Reps)

COACH KARLOS’ BIRTHDAY WOD

19 Minute AMRAP:

— Buy in: 85x Mountain Climbers Knees to chest

— 35x Burpees

— 35x Squats

— 35x Situps

— 35x Pushups

— 35x Sit Outs

*** DO NOT REPEAT Mountain Climbers: After 35x Sitouts, start at Burpees***

06/06/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minutes

— Minute 1: High Knees

— Minute 2: Alternating Spider Lunges

— Minute 3: Good Mornings

— Minute 4: Hand Plank Shoulder Taps

— Minute 5: Butt Kicks

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. WOD: SEE BELOW

WOD: Metcon (Time)

The Seven: Home Version (20 Minute Cap)

7-Rounds for Time

— 7x Hand Release Pushups

— 7x Weighted Thrusters (1)

— 7x V-Ups

— 7x Deadlifts (2)

— 7x Weighted Swings (3)

— 7x Burpees

— 7x Weighted Bent Over Row (4)

IF YOU DON’T HAVE ANY WEIGHTS for the weighted movements, substitute the movements with the following:

1. Jump Squats

2. Good Mornings

3. Jumping Lunges

4. Plank to Push-Ups

06/05/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** CROSSFIT @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

— 15x Jumping Jacks

— 5x No Push-Up Burpees

— 10x Lunges (Total)

— 5x Updog/Downdogs

— 15x High Knees (Total)

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-minute EMOM (45-Seconds ON / 15-Seconds OFF):

— Minute 1: Hollow Body Hold

— Minute 2: Superman Hold

— Minute 3: Left Side Plank (Hand or Elbow)

— Minute 4: Right Side Plank (Hand or Elbow)

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP Ladder:

Rep Scheme: 1-2-3-4-5-6-7-8-9-10-11-12.. increase by one rep at a time.

— Burpee

— Weighted Sumo Deadlifts (1)

— Hand Release Push-Ups

— Air Squats

If you do not have any weights, substitute the above weighted movements with:

1. Lunges