4/1/2020

@home WOD with no equipment

2 rounds

800m run

50 Burpees

@home WOD with equipment:

“Dirty 30”
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 KBS (53/35)
30 Front Squats (115/75)
30 TTB
30 Push Press (115/75)
30 Deadlifts (115/75)
30 WB (20/14)
30 Burpees
100 Double-Unders

3/31/2020

@home Wod with no equipment

4 rounds

20 Jump lunges

20 Tuck jumps

20 Dips

@home Wod with equipment

Strength

3×3 Touch and go power snatch @75%

Conditioning

35-25-15

Ground to overhead 75/55

Jumping lunges

Push ups

 

3/30/2020

@home WOD that requires no equipment

21-15-9-15-21

Push ups

V-ups

@home WOD if you have equipment

Strength

Work up to a heavy 3 back squat

Conditioning

21-18-15-12-9-6-3

Wall Balls 20/14 (can sub x2 air squats)

Toes to bar (can sub for sit ups/v ups)

Box Jump Overs 24/20 (can sub for tuck jumps)

3/27/2020

@home Wod with no equip is:

Death by 10m shuttle runs

*see video in FB group*

If you have equipment:

15 min AMRAP

200m (1:00) run

10 Deadlifts 225/155

15 Sit ups

3/26/2020

1-10 and then back down to 1 reps of

Push ups

Sit ups

Squats

If you have equipment @home:

Strength

1 Power snatch EMOM x 10, building

Conditioning

12 min AMRAP

10 Power snatch 95/65

20 Air Squats

30 Double Unders

3/25/2020

@ home WOD is..

150 Burpees for time

See FB VIDEO fro scaling and demos

If you have equipment @home,

todays WOD is

13.1

17 min AMRAP

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

3/24/2020

200m-300m Bear Crawl

Every break perform 10 air squats until meters are completed

*check out FB group video for demos and ways to measure the distances!

3/23/2020

10x100m sprint

or

8x200m run

or

6x600m run

or

3x800m run

or

5k run

Check FB page for video demo/notes on this @home WOD!

3/20/2020

6 rounds

:30 Wall sit

:20 R elbow plank

:20 L elbow plank

*Workout demo video on FB page!