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 

...

March 23, 2020

HOME WOD:
18 offset push ups (9/9) 
16 single arm cross body RDL (8/8) 
20 muscle db or kB snatch (10/10) 
3 rds 

15 tricep Dips ( chair ) 
10 floor pull ups/ door pull ups/ SDHP 
4 rds 

Conditioning 
40 UB mountain climbers 
20 no push ups burpees 
10 hspu incline p...

March 23, 2020

HOME WOD:
30-40 sec wall sit weighted or not) 
20 Hip thrusts 
Then max jumping air squats in 40 sec
4 rds perform as a giant set and take 2 min break between sets 

30 crunches 
30 Russian twists 
30 reverse crunches 
2 rds not for time just move at a constant pace

C...

March 21, 2020

HOME WOD:

1 mile run

60 du/singles

20 kb swings

20 kb reverse lunges

60 du/singles

20 goblet squats

20 kb forward lunges

4 rounds

March 20, 2020

HOME WOD:

7 walk out push ups 
14 Russian baby makers 
14 single arm reverse plank bridge (7/7) 
14 bent over row 
4 rds 

18 Cossack squats (9/9) 
18 Windmill (9/9) 
18 clean to reverse lunge (9/9) 
6 rds 

20 suitcase deadlift (10/10) 
40 mts farmer carry (20 up and...

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