LOCKFIT: 30 APRIL 2020
WARM UP:
60 sec then 45 sec then 30 sec
Alternating bird dogs
Shoulder taps
Glute bridge walkouts
Flutter kicks
High knees
HOME WORKOUT OF THE DAY:
4 Rounds
30 odd object swings ( same as a kettle bell swing)
20m odd object overhead carry (left)
30 sit ups
20m odd object overhead carry (right)
60 sec then 45 sec then 30 sec
Alternating bird dogs
Shoulder taps
Glute bridge walkouts
Flutter kicks
High knees
HOME WORKOUT OF THE DAY:
4 Rounds
30 odd object swings ( same as a kettle bell swing)
20m odd object overhead carry (left)
30 sit ups
20m odd object overhead carry (right)
LOCKFIT: 29 APRIL 2020
WARM UP:
2 min shuttle runs
20 walking lunges
15 odd object press
10 air squats
10 push ups
5 burpees
40 sec squat hold
20 sec per side ankle stretch
5 odd object thrusters
5 odd object ground to overhead
5 burpees
HOME WORKOUT OF THE DAY:
NOTE: Go into an EMOM format for as long as possible. If you make 10 rounds in an EMOM you can stop after 10 min. If you cannot make 10 rounds change the workout format to a 15 min AMRAP
EMOM 10min / AMRAP 15min
7 odd object thrusters
7 odd object ground to overhead
7 burpees
* all to be done in 1 minute if doing EMOM
2 min shuttle runs
20 walking lunges
15 odd object press
10 air squats
10 push ups
5 burpees
40 sec squat hold
20 sec per side ankle stretch
5 odd object thrusters
5 odd object ground to overhead
5 burpees
HOME WORKOUT OF THE DAY:
NOTE: Go into an EMOM format for as long as possible. If you make 10 rounds in an EMOM you can stop after 10 min. If you cannot make 10 rounds change the workout format to a 15 min AMRAP
EMOM 10min / AMRAP 15min
7 odd object thrusters
7 odd object ground to overhead
7 burpees
* all to be done in 1 minute if doing EMOM
LOCKFIT: 28 APRIL 2020
WARM UP:
2 Rounds; 30 seconds per movement
Inch worms
Bear crawl
Superman hold
Tricep stretch
HOME WORKOUT OF THE DAY:
21-18-15-12-9
Single arm row ( left)
Single arm row (right)
Overhead tricep extension
Complete 21 of everything before moving into the round of 18
2 Rounds; 30 seconds per movement
Inch worms
Bear crawl
Superman hold
Tricep stretch
HOME WORKOUT OF THE DAY:
21-18-15-12-9
Single arm row ( left)
Single arm row (right)
Overhead tricep extension
Complete 21 of everything before moving into the round of 18
LOCKFIT: 22 APRIL 2020
WARM UP:
1 min active Samson
1 min frog hops ( half a burpee)
1 min mountain climbers
40 sec odd object/ dumbbell deadlifts
40 sec odd object “kettlebell” swings
40 odd object push press
HOME WORKOUT OF THE DAY - 2 part workout today🔥
WOD #1
21 burpees
1 round of DT
18 burpees
1 round of DT
15 burpees
1 round of DT
12 burpees
1 round of DT
WOD #2
Swapping burpees for squat jumps
21 squat jumps
1 round of DT
18 squat jumps
1 round of DT
15 squat jumps
1 round of DT
12 squat jumps
1 round of DT
1 round of DT=
12 deadlifts
9 odd object cleans
6 odd object push jerk ( double dip)
1 min active Samson
1 min frog hops ( half a burpee)
1 min mountain climbers
40 sec odd object/ dumbbell deadlifts
40 sec odd object “kettlebell” swings
40 odd object push press
HOME WORKOUT OF THE DAY - 2 part workout today🔥
WOD #1
21 burpees
1 round of DT
18 burpees
1 round of DT
15 burpees
1 round of DT
12 burpees
1 round of DT
WOD #2
Swapping burpees for squat jumps
21 squat jumps
1 round of DT
18 squat jumps
1 round of DT
15 squat jumps
1 round of DT
12 squat jumps
1 round of DT
1 round of DT=
12 deadlifts
9 odd object cleans
6 odd object push jerk ( double dip)
LOCKFIT: 20 APRIL 2020
WARM UP:
3 rounds; 30 sec each
Single unders
Slow air squats
Push up to down dog
15 odd object deadlift
15 odd object high pulls
15 odd object goblet squats
15 odd object presses
5 odd object hang squat clean
5 thrusters
HOME WORKOUT OF THE DAY:
15 min AMRAP
1 odd object hang squats clean
1 odd object thruster
30 double unders
After every round add 1 rep to the odd object movements
Example:
1 squat clean
1 thruster
30 doubles
2 squat cleans
2 thrusters
30 doubles
ETC....
Push for 12-15 rounds 🔥🔥
3 rounds; 30 sec each
Single unders
Slow air squats
Push up to down dog
15 odd object deadlift
15 odd object high pulls
15 odd object goblet squats
15 odd object presses
5 odd object hang squat clean
5 thrusters
HOME WORKOUT OF THE DAY:
15 min AMRAP
1 odd object hang squats clean
1 odd object thruster
30 double unders
After every round add 1 rep to the odd object movements
Example:
1 squat clean
1 thruster
30 doubles
2 squat cleans
2 thrusters
30 doubles
ETC....
Push for 12-15 rounds 🔥🔥
LOCKFIT: 15 APRIL 2020
WARM UP:
2 min skipping / line hops
2 rounds - 30 seconds each
Active Samson
Inch worms
Push up
Mountain climbers
Active Spider-Man
Air squats
Slow burpees
40 sec pigeon pose ( per side)
HOME WORKOUT OF THE DAY:
E3MOM - every 3 min on the minute for 7 rounds.
You have 3 minutes to complete :
12 odd object ground to over head (if you have dumbbells you are doing alternating snatches)
6 over the object burpees
12 odd object reverse lunges
6 over object burpees
Rest in time remaining. If you ge to 2:30 cap yourself and rest for 30 sec.
2 min skipping / line hops
2 rounds - 30 seconds each
Active Samson
Inch worms
Push up
Mountain climbers
Active Spider-Man
Air squats
Slow burpees
40 sec pigeon pose ( per side)
HOME WORKOUT OF THE DAY:
E3MOM - every 3 min on the minute for 7 rounds.
You have 3 minutes to complete :
12 odd object ground to over head (if you have dumbbells you are doing alternating snatches)
6 over the object burpees
12 odd object reverse lunges
6 over object burpees
Rest in time remaining. If you ge to 2:30 cap yourself and rest for 30 sec.
LOCKFIT: 14 APRIL 2020
WARM UP
200m run
15 air squats
15 push up
20m inch worms
20m quad stretch
30 sec high knees
30 butt kicks
HOME WORKOUT OF THE DAY
For time:
40 odd object rows
400m run
40 odd object ground to shoulder (clean)
800m run
40 odd object shoulder to overhead
400m run
40 odd object rows
200m run
15 air squats
15 push up
20m inch worms
20m quad stretch
30 sec high knees
30 butt kicks
HOME WORKOUT OF THE DAY
For time:
40 odd object rows
400m run
40 odd object ground to shoulder (clean)
800m run
40 odd object shoulder to overhead
400m run
40 odd object rows
LOCKFIT: 13 APRIL 2020
WARM UP:
3 rounds
For 30 seconds each:
Line hops ( jumping over a line on the floor)
Squat hold
Inch worms
Bear crawl
Burpees
HOME WORKOUT OF THE DAY:
20 min AMRAP
40 air squats
20 push up
10 reverse burpees
*every 2 min 40 line hops
So you will start off with 40 hops then start with your air squats, every 2 min after that go back to line hops so if you are on 30 air squats and it hits 2 min do the hops and go back and finish your air squats etc...
3 rounds
For 30 seconds each:
Line hops ( jumping over a line on the floor)
Squat hold
Inch worms
Bear crawl
Burpees
HOME WORKOUT OF THE DAY:
20 min AMRAP
40 air squats
20 push up
10 reverse burpees
*every 2 min 40 line hops
So you will start off with 40 hops then start with your air squats, every 2 min after that go back to line hops so if you are on 30 air squats and it hits 2 min do the hops and go back and finish your air squats etc...
LOCKFIT: 10 APRIL 2020
WARM UP:
100 single unders
50 double unders ( if you can’t do them yet this is a great time to practice)
3 rounds
20 active Samson
15 glute bridge
20 air squats
15 push up
HOME WORKOUT OF THE DAY:
18 min AMRAP
10 toe raises
20 odd object ground to overhead (snatch)
60 double unders / 100 single unders
With the ground to over head push to not rest during that movement!
100 single unders
50 double unders ( if you can’t do them yet this is a great time to practice)
3 rounds
20 active Samson
15 glute bridge
20 air squats
15 push up
HOME WORKOUT OF THE DAY:
18 min AMRAP
10 toe raises
20 odd object ground to overhead (snatch)
60 double unders / 100 single unders
With the ground to over head push to not rest during that movement!
LOCKFIT: 09 APRIL 2020
WARM UP:
200m run
For 30 seconds each:
Inch worm
Odd object shoulder to overhead
Sit up
Lunges
Push up to down dog
Bear crawl
Hop in place
Side plank left and right (30 sec each)
Odd object deadlift
HOME WORKOUT OF THE DAY:
5 Rounds
100m single arm odd object farmers carry
200m run
30 odd object swings
200m run
For 30 seconds each:
Inch worm
Odd object shoulder to overhead
Sit up
Lunges
Push up to down dog
Bear crawl
Hop in place
Side plank left and right (30 sec each)
Odd object deadlift
HOME WORKOUT OF THE DAY:
5 Rounds
100m single arm odd object farmers carry
200m run
30 odd object swings
LOCKFIT: 08 APRIL 2020
WARM UP:
For 30 seconds each:
Walking lunges
Scap push up
Inch worms into push up
Air squats
Active Spider-Man
Down dog ( stretch the calves)
Wall squats
Jumping jacks
HOME WORKOUT OF THE DAY:
E8MOM - Every 8 minutes on the minute
5 rounds of Sindee
1 round = 10 push up 20 squats
50 odd object shoulder to overhead
4 rounds of Sindee
40 sit up
3 rounds of Sindee
30 odd object rows
Please remember 1 round = 10 push ups and 20 air squats so if it says 5 rounds you need to do 5 rounds of 10 push up and 20 squats.
If you do not finish in the 8 min just start with the next round, if you do complete each round in the 8 min rest until the next 8 min cycle begins.
For 30 seconds each:
Walking lunges
Scap push up
Inch worms into push up
Air squats
Active Spider-Man
Down dog ( stretch the calves)
Wall squats
Jumping jacks
HOME WORKOUT OF THE DAY:
E8MOM - Every 8 minutes on the minute
5 rounds of Sindee
1 round = 10 push up 20 squats
50 odd object shoulder to overhead
4 rounds of Sindee
40 sit up
3 rounds of Sindee
30 odd object rows
Please remember 1 round = 10 push ups and 20 air squats so if it says 5 rounds you need to do 5 rounds of 10 push up and 20 squats.
If you do not finish in the 8 min just start with the next round, if you do complete each round in the 8 min rest until the next 8 min cycle begins.
LOCKFIT: 06 APRIL 2020
LockFit WOD: 6 April 2020
WARM UP:
200m run
30 arm circles (forward)
30 arm circles (backwards)
For 30 seconds each:
Active Samson (arms up and lunges backwards)
Active Spider-Man (foot to hand and reach up)
Mountain climbers
Inch worms
Bear crawl
Push up
HOME WORKOUT OF THE DAY:
20 min AMRAP: It’s a long one so pace yourself!
8 odd object rows
8 burpees
12 odd object back step lunges
WARM UP:
200m run
30 arm circles (forward)
30 arm circles (backwards)
For 30 seconds each:
Active Samson (arms up and lunges backwards)
Active Spider-Man (foot to hand and reach up)
Mountain climbers
Inch worms
Bear crawl
Push up
HOME WORKOUT OF THE DAY:
20 min AMRAP: It’s a long one so pace yourself!
8 odd object rows
8 burpees
12 odd object back step lunges
LOCKFIT: 03 APRIL 2020
ockFit WOD: 3 April 2020
WARM UP
30 sec each:
Lateral squats
Lateral squat hold (15 sec each)
Squat hold
Slow air squats
Wall squats
Active Spider-Man
Alternating shoulder taps
Inch worm to push up
Hollow hold
Bottom push up plank hold
Push up to down dog
HOME WORKOUT OF THE DAY
"CINDY" - Benchmark WOD
20min AMRAP
Push for 15-17 rounds
5 pull up / table row / door row
10 push up
15 air squats
WARM UP
30 sec each:
Lateral squats
Lateral squat hold (15 sec each)
Squat hold
Slow air squats
Wall squats
Active Spider-Man
Alternating shoulder taps
Inch worm to push up
Hollow hold
Bottom push up plank hold
Push up to down dog
HOME WORKOUT OF THE DAY
"CINDY" - Benchmark WOD
20min AMRAP
Push for 15-17 rounds
5 pull up / table row / door row
10 push up
15 air squats
LOCKFIT: 02 APRIL 2020
WARM UP
For 40 sec each do:
Bear crawl
Crab walk
Drunk flamingo
For 30 sec each do:
Active Samson ( arms up and lunge backwards)
Active Spider-Man
Inch worms
30 sec single unders / jump in place
30 sec double under practice/ jump in place but higher
5 reverse burpees
HOME WORKOUT OF THE DAY:
18 min AMRAP
60 DU/100 singles / 60 line hops
30 odd object reverse lunges
15 reverse burpees
For 40 sec each do:
Bear crawl
Crab walk
Drunk flamingo
For 30 sec each do:
Active Samson ( arms up and lunge backwards)
Active Spider-Man
Inch worms
30 sec single unders / jump in place
30 sec double under practice/ jump in place but higher
5 reverse burpees
HOME WORKOUT OF THE DAY:
18 min AMRAP
60 DU/100 singles / 60 line hops
30 odd object reverse lunges
15 reverse burpees
LOCKFIT WOD: 01 APRIL 2020
ARM UP:
Do each movement for 30 seconds each:
Glute bridges
Single leg glute bridge( 30 sec a side)
Glute bridges walkouts ( keeping hips up and walk legs out and back in)
Side plank hold ( left)
Side plank hold (right)
Air squats
Hollow hold
Arch hold (Superman)
Scap push up
Sit up
HOME WORKOUT OF THE DAY:
50-40-30-20-10 sit up
50-40-30-20-10 push up
50-40-30-20-10 odd object rows
Do each movement for 30 seconds each:
Glute bridges
Single leg glute bridge( 30 sec a side)
Glute bridges walkouts ( keeping hips up and walk legs out and back in)
Side plank hold ( left)
Side plank hold (right)
Air squats
Hollow hold
Arch hold (Superman)
Scap push up
Sit up
HOME WORKOUT OF THE DAY:
50-40-30-20-10 sit up
50-40-30-20-10 push up
50-40-30-20-10 odd object rows
LOCKFIT WOD: 31 MARCH 2020
WARM UP:
Do each movement for 30 seconds
Shuttle runs
Active Samson
Hamstring sweep
Shuttle runs (faster)
Active Spider-Man’s (foot to hand and rotate)
Good mornings
Shuttle runs (fast)
Push up to down dog
Air squats
45 sec wrist stretch
1 min front rack stretch
HOME WORKOUT OF THE DAY:
Buy in - 1km run (this is done just once)
21 odd object deadlift
15 over object burpees
9 odd object thrusters
* Time cap = 20min
AFTER PARTY:
10 push up
10 chair dips
Do each movement for 30 seconds
Shuttle runs
Active Samson
Hamstring sweep
Shuttle runs (faster)
Active Spider-Man’s (foot to hand and rotate)
Good mornings
Shuttle runs (fast)
Push up to down dog
Air squats
45 sec wrist stretch
1 min front rack stretch
HOME WORKOUT OF THE DAY:
Buy in - 1km run (this is done just once)
21 odd object deadlift
15 over object burpees
9 odd object thrusters
* Time cap = 20min
AFTER PARTY:
10 push up
10 chair dips
LOCKFIT WOD: 30 MARCH 2020
WARM UP:
For 30 sec each:
Single unders
Down dog
Single unders
Inch worms
Single unders
Push up to down dog
45 sec child’s pose
45 sec per side - ankle stretch
HOME WORKOUT OF THE DAY:
* With equipment - choose this option if you have equipment available
15 min AMRAP
20 dumbbell snatches
40 double under / 80 single unders
20 burpees
40 Double unders / 80 singles
* Without equipment - choose this option if you don't have equipment available
15 min AMRAP
20 odd object ground to overhead
20 lateral hops over object
20 burpees
20 lateral hope over object
Notes:
Push for 4-5 rounds
If you choose the "Without Equipment" option get an object that will allow you to go unbroken during your rounds.
AFTER PARTY
20 push up
20 chair dips
20 sit ups
For 30 sec each:
Single unders
Down dog
Single unders
Inch worms
Single unders
Push up to down dog
45 sec child’s pose
45 sec per side - ankle stretch
HOME WORKOUT OF THE DAY:
* With equipment - choose this option if you have equipment available
15 min AMRAP
20 dumbbell snatches
40 double under / 80 single unders
20 burpees
40 Double unders / 80 singles
* Without equipment - choose this option if you don't have equipment available
15 min AMRAP
20 odd object ground to overhead
20 lateral hops over object
20 burpees
20 lateral hope over object
Notes:
Push for 4-5 rounds
If you choose the "Without Equipment" option get an object that will allow you to go unbroken during your rounds.
AFTER PARTY
20 push up
20 chair dips
20 sit ups
LOCKFIT WOD: 28 MARCH 2020
WARM UP:
250m run / 2 min skipping
For 30 seconds do:
Leg swings (30 sec per side)
Air squats
Down dog to push up
Bear crawl
Inch worms
Sit ups
HOME WORKOUT OF THE DAY:
E5MOM - 6 rounds
Start every 5 min on the min
With a backpack * if you don't have equipment available
15 push up
15m walking lunges
400m run
With equipment * if you have equipment available
10 alternating dumbbell clean and jerk- single dumbbell/kettlebell
400m run
100m farmers carry - single dumbbell / kettlebell
250m run / 2 min skipping
For 30 seconds do:
Leg swings (30 sec per side)
Air squats
Down dog to push up
Bear crawl
Inch worms
Sit ups
HOME WORKOUT OF THE DAY:
E5MOM - 6 rounds
Start every 5 min on the min
With a backpack * if you don't have equipment available
15 push up
15m walking lunges
400m run
With equipment * if you have equipment available
10 alternating dumbbell clean and jerk- single dumbbell/kettlebell
400m run
100m farmers carry - single dumbbell / kettlebell