May 30, 2020

HOME WOD:
20 bent over row (bb/kB/db/backpack or anything) 
30-45 sec wall sit 
4 rds 

20 Plank row (15/15) 
30 hollow rocks 
20 towel prone pull ups 
3 rds 

Conditioning 
Every 90 sec perform until you can’t perform on the given time 
20/15 push ups 
20 sit ups 
20...

May 29, 2020

HOME WOD:

For Time:
21-18-15-12-9-6-3
Toe Taps
2 Count Russian Twists
Mountain Climbers 
Alternating V-Ups

*Every minute, including 00:00, perform 5 Push-ups

May 28, 2020

HOME WOD:
“Legs Gone Bad” Vol.6 

Hope this is the last! 

8 min amrap

2 jumping air squats

2 jumping lunges

4&4

Keep adding 2 reps and go as far as posible

Core accessory

30 sec start side plank each side

Into

20 hollow rocks

4 rds

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

May 27, 2020

HOME WOD:
EMOMx20 
Perform 
6 push ups 
6 no push up burpee 
6 lunges 
This will be tough but you can also have the option of skipping one minute rest and continue 

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

May 25, 2020

HOME WOD:
EMOMx20 (5 rds) 
1-Max plank hold 
2-Max glute bridges 
3-Max Russian twists 
4-Max fire hydrant right
5-Max fire hydrants left 

These are not to perform super fast these are more controlled movements (recover from Murph and also keep abs and glutes engage) 
...

May 23, 2020

WISHING EVERYONE A SAFE MEMORIAL DAY

"HOME MURPH"

1 MILE RUN

100 SIT UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

"MINIMUM EQUIPMENT MURPH"

1 MILE RUN

100 SDHP (KB/DB/BAR)

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

"MURPH"

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN 

May 23, 2020

HOME WOD:

E2MOM X 10 (5rds) 
60 dubs/singles 
12 burpees 

Then 
Accumulate 3 min of hollow hold 
Into 
75 push ups 
Accumulate 3 min of hollow hold 
Into 
100 air squats 
Accumulate 3 min of hollow hold
Into 
150 mountain climbers 

All the workouts can be performed wi...

May 22, 2020

HOME WOD:

12 tempo barbell/pipe row @3231
12 tempo chair dips @31X1 
4 rds 

30-45 sec hollow hold 
12 no push up burpees 
4 rds 

Conditioning 
“Flight simulator punishment” 
5-10-15....50....15-10-5 
UB dubs or singles 
If fail perform 5 burpee then start that round 

...

May 21, 2020

HOME WOD:
"Sally” push 
rest 3 min 
“Sally” squats 
Rest 3 min 
Tabata sit ups 

All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable. 

May 19, 2020

HOME WOD:
“Legs gone bad” Vol. 5 
1 min Max prisoner reverse lunges 
1 min Max jumping air squats 180 turn 
1 min Max jumping lunges 
1 min Max wall sit hold 
4 rds 

Core accessory 
20-15-10-5-10-15-20 
UB tuck sit ups 
Perform 30 dubs or 20 jumping jacks after each r...

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