April 30, 2020

HOME WOD:
400m run/3min jump rope 
40-30-20-10
wall balls 
kb swings
400 m run/ 3min jump rope

 

April 29, 2020

HOME WOD:

12 bent over row 
12 SDHP  
24 leg lifts 
3 rds 

16 split stance RDL (8/8) 
16 feet elevated hip thrusts 
16 BSU 
3 rds 

Conditioning 
E4MOMx4 
12 no push burpee into broad jump 2’
24 Sumo Deadlift ( use any object) 
48 dubs 

All the workouts can be perform...

April 28, 2020

HOME WOD:
“Legs gone bad” Vol. 3 
24-22-20-18-16-.........8-6-4-2
Jumping air squats 
Jumping lunges 
(Jumping lunges are total reps son24 reps means (12/12) ) 

Accessory 
150 sit ups 

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

April 27, 2020

HOME WOD:
EMOMx15 (5rds) 
1- 15 push ups 
2- 15 ground to OH 
3- 30 dubs 

Conditioning 
death by burpees 
min 1- 1 burpee 
min 2- 2 burpees

min 3- 3 burpees...

keep going until u can’t perform the job on the minute 

All the workouts can be performed with no weights or...

April 24, 2020

HOME WOD:
CORONA WOD

300 squats

200 lunges

100 push ups

200 sit ups

300 mountain climbers

*Every 4:30 minutes, take off for a 400m run (2 minutes running)

April 24, 2020

HOME WOD:
8 upward rows 

20 tuck sit ups 

3 rds 

30 bicep curls  (15/15) 

20 hip thrusts 

3 rds 

“Flight Simulator”
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

Scale it to singles if needed (same amount of reps) 

All the workouts can be p...

April 23, 2020

HOME WOD:

30-20-10 
Push ups
Lateral jumping air squats over object 

Rest as needed 

30-20-10
No push ups burpees/ down and up
Side lunges 

Rest as needed and then go for a 20-25 min run/bike/row/swim 

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

April 22, 2020

 HOME WOD:

2 towel vertical pull 
20 side plank rotations (10/10)
12 pike push ups 
4 rds 

12 body row 
20 shoulder tap holds (10/10)
12 snow angles 
4 rds 

Conditioning 
EMOMx12 (4 rds) 
1- 12 burpees 
2- 40 dubs 
3- Max thrusters/wall balls 

All the workouts can be...

April 21, 2020


HOME WOD:
“Legs gone bad” Vol. 2 

by @carrichey

150 reps of: 
1 jumping air squats + 2 jumping lunges 
(That’s one rep) 

Accessory (optional ) 
150 sit ups any desire style 

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

April 20, 2020

HOME WOD:
16 SDHP

20 hollow hold single arm db press (10/10)

3 rds

16 db snatch (8/8)

16 dips to toe touches 4 rds

Conditioning:

12 min amrap

10 reverse burpee to stand on one leg

20 Russian twists

10 push ups

20 heel taps

All the workouts can be performed with no weights or with...

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