Thursday Wod 4.16.20

Home Gym Workout (Warm-up/Instructions) 30 Minutes EMOM 2 Deadlifts 1 Hang Power Clean 1 Power Clean Select a Challenging Load Before Starting the Clock and Try to Successfully Hit Every Lift Bodyweight Workout (Warm-Up/Instructions) For Time 400 Meters Walking Lunge

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Wednesday Wod 4.15.20

Warm-Up/Instructions Video Home Gym Workout 4 Rounds For Time Run 400 Meters 21 DB Thrusters Bodyweight Workout 4 Rounds For Time Run 400 Meters 30 Jumping Squats

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Tuesday Wod 4.14.20

Home Gym Workout (Warm-up/Instructions) 5 Tough Sets Romanian Deadlift x 3 3 Rounds For Time 30 Toes To Bar 30 Russian Swings Bodyweight Workout (Warm-up/Instructions) Buy In: 2 Minute Plank Hold Then 3 Rounds For Time 1 Minute Handstand Hold 20 Box Jumps or Broad Jumps 6/4′ Cash Out: 2 Minute Plank Hold

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Monday Wod 4.13.20

Home Gym Workout (Warm-up/Instructions) 7 Tough Sets Jerk x 1 5 Rounds For Time 10 DB Devil’s Press 10 L-Arm Overhead Lunges 10 R-Arm Overhead Lunges Bodyweight Workout (Warm-up/Instructions) 5 Rounds For Time 15 Burpees 20 Lunges (10/Leg)

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Saturday Wod 4.11.20

Home Gym Workout (Warm-up/Instructions) 7 Tough Sets Bench Press x 1 11 Minutes AMRAP 11 Dips 11 Power Cleans Use 50% of Your 1 RM Power Clean Bodyweight Workout (Warm-up/Instructions) 11 Minutes AMRAP 11 Dips or Pushups 11 Suitcase Deadlifts Use an actual Suitcase! Load it with whatever you can find to add weight

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Friday Wod 4.10.20

Home Gym Workout (Warm-up/Instructions) 3x 5 Minutes AMRAP 6 DB Weighted Step-ups 6 Deadlifts 8 Toes To Bar Rest 3 Minutes Between Bouts Goal is to move the entire time with little stopping. Choose your loads accordingly. Bodyweight Workout (Warm-up/Instructions) 2x 7 Minutes AMRAP 20 Step-ups 20 V-Ups Rest 4 Minutes Between Bouts

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Thursday Wod 4.9.20

Home Gym Workout (Warm-up Instructions) 20 Minutes E120 (Every 2 Minutes) Snatch x 3 (Start Lighter and Build) 7 Tough Sets Back Squat x 2 (Go for Total Volume As Usual) Bodyweight Workout (Warm-up/Instructions) 4 Rounds For Time 50 Air Squats 30 Broad Jumps 6/4′

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Wednesday Wod 4.8.20

Everybody’s Workout (Warm-up/Instructions) In Partners, Complete 5 Rounds Run 400 Meters While Partner 1 Is Running Partner 2 Is Performing As Many Burpees As Possible Continue Until Each Partner Has Ran 5 400’s Ideally, Performed At a Track. Goal is to beat your partner in total number of burpees performed. Click The Link For Instructions

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Tuesday Wod 4.7.20

Home Gym Workout (Warm-up/Instructions) 7 Tough Sets Strict Press x 1 Everybody’s Conditioning (Bodyweight Warm-up/Instructions) 11 Minutes AMRAP Handstand Pushups (Check Variation Below) 40 Double Unders Level 1 – Perform 30 Seconds Handstand Hold Level 2 – 5 Handstand Push-ups Level 3 – 10 Handstand Pushups

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