Friday Wod 5.1.20

Home Gym Workout (Warm-up/Instructions) 3 Tough Sets Deadlift x 5 27-21-15-9 Reps For Time Deadlift (Use 60% of Above Working Sets) Toes To Bar Bodyweight Workout 5 Rounds 1 Minute/Exercise For Max Total Reps Lunges Hollow Rocks Broad Jumps 6’/4′ Rest 1 Minute After Each Exercise

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Thursday Wod 4.30.20

Home Gym Workout (Warm-up/Instructions) 5 Rounds For Time 15 Bar Or Ring Dips 15 Push-ups Row 500 Meters or Bike .6 Miles Rest 1 Minute Bodyweight Workout 11 Minutes AMRAP 10 Dips 20 Burpees

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Wednesday Wod 4.29.20

Home Gym Workout (Warm-up/Instructions) Establish a 2 Rep Max Thruster 30-20-10 Reps For Time DB Thruster Pull-up Bodyweight Workout 30-20-10 Reps For Time Jumping Squats Table Rows

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Tuesday Wod 4.28.20

Home Gym Workout (Warm-up/Instructions) 3 Rounds For Time Run 400 Meters 16 Sandbag Cleans (Over The Shoulder) 100′ Sandbag Carry If you do not have a sandbag, power cleans and front rack carries can work as a substitute. Bodyweight Workout 8 Rounds, Each For Time Run 400 Meters Rest 2 Minutes Goal Is Lowest Overal […]

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Monday Wod 4.27.20

Home Gym Workout 20 Minutes To Establish a Max Set Snatch + 2 Overhead Squats 7 Minutes AMRAP 7 Overhead Squats 30 Double Unders Bodyweight Workout 7 Rounds For Time 15 Overhead Squat (Use Broom Stick) 20 Lateral Skaters

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Saturday Wod 4.25.20

Home Gym Workout (Warm-up/Instructions) 7 Tough Sets Push Press x 1 5 Rounds of: Max Unbroken Handstand Pushups Row 500 Meters or Bike .6 Miles Watch Video For Explanation Bodyweight Workout 3x 30 Seconds Hollow Hold Rest 30 Seconds 1 Minute V-Ups Rest 1 Minutes 2 Minutes Sit-ups Rest 2 Minutes

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Friday Wod 4.24.20

Home Gym Workout 12 Minutes EMOM Min 1 – 20 Seconds Hollow Hold Min 2 – Turkish Get-up x 1/Side Min 3 – Suitcase Carry x 50/Side Home Gym and Bodyweight Conditioning 9 Rounds For Time 10 Push-ups or Dips (Your Choice) 20 Air Squats After The 3rd, 6th, and 9th (Last) Round Perform The […]

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