Monday Wod 4.6.20

Home Gym Workout (Warm-up/Instructions) 7 Tough Sets Deadlift x 1 5 Rounds For Time 20 Seconds Hollow Hold 20 Calorie Row Row Can Be Subbed For 20 Single Arm DB or KB Snatches If You Do Not Have Rower Bodyweight Workout (Warm-Up/Instructions) For 12 Minutes 20 Seconds Hollow 20 Single Leg Alternating Hip Thrusts (Video)

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Saturday Wod 4.4.20

Home Gym Workout (Warm-up/Instructions) 5 Tough Sets Weighted Strict Pull-up x 2 Then, In Partners 5 Rounds For Time 20 Syncronized Wall Ball Shots 20/14# 30 Pull-ups Bodyweight Workout (Warm-Up/Instructions) In Partners 5 Rounds For Time 20 Synchronized Jumping Squats 30 Table Rows (Video)

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Friday Wod 4.3.20

Home Gym Workout (Warm-up/Instructions) 20 Minutes AMRAP 15 Burpees (Target) 20 Kettlebell Swings 40 Double Unders Number of Kettlebell Swings Can be Modified If You Have A Abnormally Heavy or Light KB Bodyweight Workout (Warm-up/Instructions) 20 Minutes AMRAP 15 Burpees (Target) 40 Double Unders If you do not have a jump rope Perform 10 Tuck […]

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Thursday Wod 4.2.20

Home Gym Workout (Warm-up/Instructions) 20 Minutes To Establish a Max Set Squat Clean + Hang Squat Clean 5 Tough Sets Overhead Squat x 2 (Taken From Rack) Bodyweight Workout (Warm-up/Instructions) 13 Minutes AMRAP 10 Alternating Pistol Squats 20 Hand Release Pushups Modification for Pistols – 20 Lunges

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Wednesday Wod 4.1.20

Everybody’s Workout (Warm-up/Instructions) 5x Run 800 Meters Rest 3 Minutes Between Runs Goal is Fastest Overall Time

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Tuesday Wod 3.31.20

Home Gym Workout (Warm-up/Workout Instructions) 15 Minutes E90 (10 Sets) Handstand Push-up x 7-9 Compare to 2/11 and 3/3 This Time With more Time, Add Dificulty and/or Repetitions/Interval 4 Rounds For Time 15 DB Push Presses 200 Meter DB Farmer Carry (Walk/Jog) Again, Select a Load That Challenges You Reps of Push Presses can be […]

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Monday Wod 3.30.20

Home Gym Workout Establish a Max Set Sumo Deadlift x 5 (Dead Stop) 30-20-10 Reps For Time Toes To Bar DB Cleans (Muscle or Power) Select a Load That Challenges You With This Rep Scheme to Keep Intensity Bodyweight Workout For Time 50 Sit-ups 30 Single Leg Alternating RDL’s 40 Sit-ups 25 Single Leg Alternating […]

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Saturday Wod 3.28.20

Home Gym Workout 5 Tough Sets Bench Press x 5 In Partners 10 Minutes AMRAP Burpee Pull-ups Partners Alternate Every 30 Seconds Level 1 – Bar Within Standing Reach Level 2 – Bar Outside Standing Reach Bodyweight Workout 7 Minutes AMRAP Burpee

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