27
Jun
Sunday, June 28, 2020
Conditioning:
5 Rounds (Fx: 3 Rounds)
1000m Run
20 Dumbbell Box Step Overs (50/35) (Fx: 35/20)
Time Cap 40:00
WOD / Events
26
Jun
Saturday, June 27, 2020
Strength:
E2MOM 10
5 Front Squats (↑)
Conditioning:
4 Rounds
10 Deadlifts (165/115) (Fx: 115/80) (Rx+: 205/135)
5 Power Cleans (165/115) (Fx: 115/80) (Rx+: 205/135)
10 Burpees Over the Bar
25
Jun
Friday, June 26, 2020
Strength:
E3MOM 12
3 Snatch Deadlifts + 2 Snatch Pulls + 1 Power Snatch
Conditioning:
“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)
24
Jun
Thursday, June 25, 2020
Strength:
E3MOM 15
3 Split Jerks (↑)
Conditioning:
AMRAP 7
14 Weighted Sit Ups (45/25) (Fx: 25/15)
7 Strict Handstand Push Ups (Fx: Kipping)
23
Jun
Wednesday, June 24, 2020
Tonight at 6:30PM
Join us for an information session with Little Lights rep Teddi Berschel ([email protected]
**PLEASE WEAR FACE MASKS FOR THIS MEETING**
What Teddi will cover: During the info session we will dive into the mission and vision of Little Lights, take a look at Little Lights programs and how they have been adapted in response to COVID-19, and finally finish up with talking about next steps for how volunteers can get plugged in. Opportunities for volunteering:
– After school tutoring (Reading Heroes and Math Heroes)
– Homework Club
– Back to School Fundraising
– Starting a fitness program
– Developing a nutrition education program
– Virtual tutoring through Zoom
– Summer Camp starting June 29th (physical education and art and crafts programs)
– Homework Club
– Back to School Fundraising
– Starting a fitness program
– Developing a nutrition education program
– Virtual tutoring through Zoom
– Summer Camp starting June 29th (physical education and art and crafts programs)
Summary of Little Lights: Little Lights provides holistic services to children and families living in poverty in Washington, D.C., primarily focusing on Potomac Gardens and Hopkins, two public housing communities on Capitol Hill, as well as on Benning Terrace public housing, east of the Anacostia River in Ward 7. Little Lights provides high quality and intensive after-school and summer programs with academics and enrichment, one-to-one mentoring, and arts-based programs. Little Lights also provides economic empowerment and family resource programs through the Family Center, on-the-job training, and the Clean Green Team, a landscaping micro-enterprise.
Virtual Workouts!
Core Blast – Canceled
Conditioning:
For Time
800m Run
50 Wall Balls (20/14)
600m Run
40 Wall Balls (20/14)
400m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls (20/14)
Mobility Finisher:
3 Rounds
:30 Each Leg Wall Calf Stretch
1:00 Each Leg Couch Stretch
22
Jun
Tuesday, June 23, 2020
Strength:
EMOM 12
1: 5-10 Strict Pull-ups (Fx: Kip Up, Strict Down)
2: 5-10 Strict Ring Dips (Fx: Box Dips)
Conditioning:
AMRAP 16
20 Hand Release Push Ups
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Back Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)
21
Jun
Monday, June 22, 2020
Wednesday, June 24th at 6:30PM
Join us for an information session with Little Lights rep Teddi Berschel ([email protected]
**PLEASE WEAR FACE MASKS FOR THIS MEETING**
What Teddi will cover: During the info session we will dive into the mission and vision of Little Lights, take a look at Little Lights programs and how they have been adapted in response to COVID-19, and finally finish up with talking about next steps for how volunteers can get plugged in. Opportunities for volunteering:
– After school tutoring (Reading Heroes and Math Heroes)
– Homework Club
– Back to School Fundraising
– Starting a fitness program
– Developing a nutrition education program
– Virtual tutoring through Zoom
– Summer Camp starting June 29th (physical education and art and crafts programs)
– Homework Club
– Back to School Fundraising
– Starting a fitness program
– Developing a nutrition education program
– Virtual tutoring through Zoom
– Summer Camp starting June 29th (physical education and art and crafts programs)
Summary of Little Lights: Little Lights provides holistic services to children and families living in poverty in Washington, D.C., primarily focusing on Potomac Gardens and Hopkins, two public housing communities on Capitol Hill, as well as on Benning Terrace public housing, east of the Anacostia River in Ward 7. Little Lights provides high quality and intensive after-school and summer programs with academics and enrichment, one-to-one mentoring, and arts-based programs. Little Lights also provides economic empowerment and family resource programs through the Family Center, on-the-job training, and the Clean Green Team, a landscaping micro-enterprise.
| Weekly Overview and At Home Workout Times | |||
| Monday | Deadlifts | ||
| At home workout | Core Blast – 6:00PM JOIN HERE | ||
| Tuesday | Pull-ups | ||
| Wednesday | Wallballs | ||
| At home workout | Core Blast – 6:00PM JOIN HERE | ||
| Thursday | Split Jerks | ||
| Friday | Snatch Deadlifts | ||
| Saturday | Front Squats | ||
| Sunday | 1000m Run |
You can find all of the past workout recordings. HERE!!
Strength:
E3MOM 15
10 Deadlifts @60-65%
Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps (24/20) (Rx+: 30/24)
Push Jerks (115/80) (Fx: 95/65) (Rx+: 165/115)
20
Jun
Sunday, June 21, 2020
Strength:
E2MOM 10
3 Squat Snatches (↑)
Not touch and go. These can be done as singles with a short rest between reps.
Conditioning:
AMRAP 9
5 Thrusters (95/65) (Fx: 75/55) (Rx+: 135/95)
10 Burpees
50 Double Unders (Fx: 35 DUs)
19
Jun
Saturday, June 20, 2020
Conditioning:
2 Rounds
AMRAP 4
5 Right Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)
5 Right Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)
5 Left Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)
5 Left Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)
10 Jump Switch Lunges
– Rest 2:00 –
AMRAP 4
10 Reverse Lunge Wall Balls (20/14)
15 Sit Ups
– Rest 2:00 –
AMRAP 4
DB Box Step Ups (50/35) (Fx: 35/20)
– Rest 2:00 –