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 […]

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)  

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