April 10, 2020

HOME WOD:
5 rds of a “fight gone bad-ish” 
1 min Max air squats 
1 min Max push ups 
1 min Max object ground to OH 
1 min Max hspu/ pike hspu/ incline push ups 
1 min Max jumping air squats 
1 min break 

All the workouts can be performed with no weights or with a kB,...

April 9, 2020

HOME WOD:
Conditioning 
150 goblet lunges 
EMOM starting @0:00 perform 3 burpees

Accessory:
20 single arm strict press (10/10)
20 single arm dumbbell row (10/10)
20 paused mountain climbers (pause when knee is forward) 
3 rds 

All the workouts can be performed with n...

April 8, 2020

HOME WOD:

20 elbow plank to spider (10/10)
20 hollow rocks 
10 elbow plank to tall plank 
20 alternating single arm toe touches 
20 no push up burpees 
3 rds

*rest 30 sec btwn movements and 1:30 btwn rds 

Conditioning:
50 kB/db/backpack swings 
50 dubs 
3 rds 
All the w...

April 7, 2020

 HOME WOD:

18 Bulgarian split squats farmer unilateral farmer load (9/9) 
18 single leg hip thrusts (9/9) 
18 tempo goblet squats @3232
3 rds 

Conditioning 
EMOMx15 (5rds) 
1- 20 kB/db/backpack thrusters 
2- 10 burpees over kB/db/backpack 
3- 15 weighted sit ups using...

April 6, 2020

HOME WOD:

20 push ups to tall side plank (10/10)
10 blast off push ups/ walk out push ups 
5 burpee to tuck jump 
2-3 rds 

45 sec straight leg sit up 
15 sec rest 
45 sec heel touches sit ups 
15 sec rest 
45 sec hollow rocks 
15 sec rest 
3 rds 

Conditioning 
100 dub...

April 3, 2020

HOME WOD:
30 goblet cyclist squats 
20 SLRDL cross body (10/10)
20 seated leg raises over kB/db/object 
4 rds 

20 front leg elevated squat lunges (10/10)
20 side lunges (10/10) 
45 sec wall sits 
3 rds 

Then go for a 15 min easy “cardio” 

All the workouts can be per...

April 2, 2020

HOME WOD:
Conditioning

21-15-9-15-21 
Sumo Deadlift (use any object) 
kB/db swings 
Buy out 28 burpees 
Rest as needed 

Alternating Tabata 
4x medball clean
4x sit ups 
2 rds 
Buy out 28 burpees 

All the workouts can be performed with no weights or with a kB, medball,...