Category: W.O.D.

At home workout #4

Warm up 

10 steps ups – alternate every rep

10 T-spine rotations – 5 each side

10 High kicks – alternate every rep

5 inch worms – in place

2 rounds of EVERYTHING!

Mobility 

seal pose x 1 minute + Half kneeling quad stretch x 1 minute each side.

WOD ( Workout of the Day ) 

For time:

50-40-30-20-10

Alternating split jumps

Bicycle crunches – alternate every rep

Toe touches from a plank position – alternate every rep

*Tag us on instagram and Facebook!! Workout debrief video is posted on facebook.

At Home Workout #2!

Warm up x 3 rounds.

1). Arm circles x 10 reps forwards + x 10 reps backwards.

2). Toe touches x 10 reps. Feet wide hands reach for opposite foot.

3). Hip circles x 10 reps. Alternate legs every rep!

arm circles + toe touches + hip circles = 1 round.

Mobility 

couch stretch x 2:00 minutes each leg.

Spiderman stretch x 1:00 minute each leg.

WOD ( Workout of the Day ) 

6 Rounds for total rounds and reps

2:00 AMRAP / followed by 1:00 REST

5 Push ups

10 Alternating shoulder taps

20 Mountain climbers

At Home workout!!

*Use light dumbbells for an extra challenge on the squats if available. Dumbbell Front squats instead of air squats.*

Warm up – 40 seconds on / 20 seconds off x 3 complete rounds ( 6 minutes )

1). Jump rope or jumping jacks

2). Reverse lunge step * alternate legs every rep

Mobility 

1.) Manual tricep stretch x 1 minute each arm

2.) Butterfly stretch x 1:30 total

*Complete both arms before moving to the butterfly stretch.

WOD ( Workout of the Day ) 

For time: 

100 Air squats

50 Sit ups

30 Chair dips

75 Air squats

40 Sit ups

20 Chair dips

50 Air squats

30 Sit ups

10 Chair dips

Group Warm up 

Group Mobility 

Strength – every 75 seconds x 15 rounds. 

1 Power clean + 1 split jerk * Build in weight if possible every 3 rounds.

WOD ( Workout of the Day ) 

10 minute AMRAP

6 Dumbbell hang clean and jerk (3R/3L)

12 Burpees

18 Box jump overs – 24/20″

RX 50/35lbs Lv.2 35/20lbs 

Group Warm up 

Group Mobility 

Strength – Every 3 minutes x 4 rounds – 3 deadlifts. Build to a tough set of three for the day! 

Team of 2 – 18 minute AMRAP 

300 Double unders

150 sit ups

75 Pull ups

50 Handstand push ups

300 Double unders

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

20/15 Calorie row

15 Toe to bar

30 Wall balls – 20/14lbs

25 Slam balls – 40/20lbs

40 Burpees

1.) 3 minute Amrap

2.) 6 minute Amrap

3.) 9 minute Amrap

4.) for time: 12 minute time cap

*3 minute rest after each Amrap.

*Complete 1,2,3 and 4. Score is total number of reps and then for time in the last round. Start fresh each workout!

Group Warm up 

Group Mobility 

Strength – 1 Power clean + 1 hang power clean, every 75 seconds x 8 rounds. 

*Focus on positions and technique. increase load every 2 rounds if possible!

WOD ( Workout of the Day ) 

For time: 18 minute time cap

50-40-30-20-10  American kettlebell swings Rx 53/35lbs

12-12-12-12-12  Kettlebell box step ups – alternate legs every rep!

*Every time you drop the kettlebell run 100m

Group Warm up 

Group Mobility 

Strength – Bench press 4×4, every 2:30. Build in weight each set! 

WOD ( Workout of the Day ) 

16 minute EMOM

1.) 6 Strict chin ups

2.) 15 Box jump overs 24/20″

3.) 25 Push ups

4.) Rest

Group Warm up 

Group Mobility 

Strength – 2 hang squat snatch x 10 minutes, EMOM. 

*Build in weight every 2 sets if technique allows.

WOD ( Workout of the Day ) 

90 seconds on / 90 seconds off x 6 rounds for total calories.

20 alternating dumbbell snatch Rx 50/35lbs

max calorie assault bike in remaining time!

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 3, for time: *45 minute time cap.

300/200 Calorie row

150 Dumbbell box step overs Rx 35/20lbs

120 Push ups

100 Dumbbell alternating snatches Rx 50/35lbs