March 31, 2020

HOME WOD:

20 one leg hip thrusts (10/10)
15 tuck sit ups 
Max UB jumping air squats (go to failure) 
Rest 2-3 min 
3 rds 

20 goblet lateral (side) lunges (10/10)
30 UB lunges switches 
3 rds 

Conditioning 
100 wall balls/ thrusters 

All the workouts can be performed...

March 29, 2020

HOME WOD:
EMOMx 12 (4 rds) 
1- 5 walk out push ups + 5 HR push ups 
2- 20 alternating single arm toe touch 
3- 20 goblet reverse lunges 
Into 
10 min amrap 
60 dubs 
12 side burpees over object 
Into 
EMOMx12 (4 rds) 
1- 20 goblet reverse lunges 
2- 20 alternating sing...

March 28, 2020

HOME WOD:

EMOMx15 (5 rds) 
1- 50 dubs/50 singles 
2-15 wall balls/ thrusters 
3-15 SDHP

15 no push burpee into squat (don’t stand up)
12 jumping lunges 
3-4 rds 

20 Mountain climbers supported on db/kB/medball 
20 prisioner tall kneeling to standing (10/10) 
3-4 rds  
...

March 27, 2020

HOME WOD:
15-20 spider push ups m
20 3 point kB row (10/10)
18 dip to toe touch 
20 Turkish sit up to TGU (5 Turkish + 5 TGU/ arm) 
4 rds 

30-45 sec jump over object arm supported 
20 jackknifes to Superman/ tuck to Superman (10/10)
3 rds 

Conditioning 
14 min amrap 
...

March 26, 2020

HOME WOD:
5-7 min steady pace cardiovascular conditioning 
Run/jog/bike/row/ski/

elliptical/swim or any other option 
Then recover and perform 
30 sec 80% effort 
30 sec rest 
7 rds 
Then recover and cool down 
3-5 min steady pace cardiovascular conditioning

 

March 25, 2020

HOME WOD:
16 Bulgarian split squat (8/8) 
45 sec plank 
16 narrow squat to wide squat 
3 rds 


EMOM until 100 burpees are performed 
1- 12 wall balls/ thruster or single arm thruster
2- 20 hollow rocks 
3- 12 object ground to OH 
4- 20 Russian twists
5- Max burpees 

...