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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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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