4/10/2020

@ home WOD without equipment

3 Rounds

1:00 Air Squats

1:00 Burpees

1:00 Machine or odd object Ground to Overhead

1:00 Rest

@ home WOD with equipment

20 min AMRAP

15 push-ups

30 Hang DB Snatch 50/35

45 Air Squats

4/9/2020

@ home WOD without equipment

Run for 20 minutes

@ home WOD with equipment

Strength

Find a Heavy set of 5 Jerks

Conditioning

For Time

5 Rounds

15 KB Swings 53/35

5 Strict Pull-ups

 

4/8/2020

@ home WOD without equipment

7 min AMRAP

7 HSPUs (or V push-ups or 30 sec wall hold)

14 Tuck Jumps

2:00 Rest

@ home WOD with equipment

Go Fish!

1,000m row then,

3 rounds

21 Deadlifts 135/95

15 Burpees over bar

9 Shoulder to Overhead 135/95

4/7/2020

@ home WOD without equipment
3 rounds
1:00 Wall Sit
30 Alternating Step-ups
20 Dips off box or bench

@ home WOD with equipment
Strength
Heavy Single Clean

Conditioning
For time:
10-1 Hanging Power Clean 135/95
35 Double Unders after each set

4/6/2020

@  home WOD without equipment

For time:

30, 40, 50, 40, 30 High Knees

10 Burpees in between each set

@ home WOD with equipment

Strength

Heavy Single Back Squat

Conditioning

15 min AMRAP

15 Wall balls 20/14

15 Toes to bar

15 HSPU

 

4/5/2020

@ home WOD without equipment

social distancing challenge #2 (TBA)

@ home WOD with equipment

Run for 4:00

Rest for 2:00

Run for 3:00

Rest for 1:30

Run for 2:00

Rest for 1:00

Run for 1:00

4/3/2020

@ home WOD without equipment

4 rounds of 400m run (or approx. 2:30 minutes)

after run 1 and 3 do 30 alternating plank shoulder taps

after run 2 and 4 do 15 alternating plank toe taps

@ home WOD with equipment

7 rounds

1:00 on machine for calories

1:00 double unders (practice Keith’s pointers)

1:00 rest

 

4/2/2020

@home WOD with no equipment

50-40-30-20-10

Push-ups

Glute Bridges

Sit-ups

@ home WOD with equipment

Strength

Build to a heavy set of 5 Deadlifts

Conditioning

21-15-9-15-21

Deadlifts 185/115 (can use KB, DB, cinder block, etc)

Burpees over the Bar (over KB, DB cinder block, etc)