At Home WODs:
2020-03

Warm Up (All WODs)

2 Rounds:
– 20 Jumping Jacks  

– 10 Air Squats
– 6 Alt. Spiderman Stretch
– 6 Alt. Scorpion Stretch

Demo Video

Dumbbell 

Strength: Bent Over Row
– 3 sets of 10 per arm

WOD: 6 Rounds for Quality:
– 12 Single Arm DB Push Press (6 per arm)
– 6 Suitcase Lunges (L)
– 12 Alternating Single Arm Devil Press
– 6 Suitecase Lunges (R)

Demo Video

Kettlebell

Strength: Kneeling Press
– 5 sets of 8 per arm

WOD: 10 Rounds
– 10 Dynamic KB Clean
– 10 Candle Sticks

Demo Video

Med Ball

Strength: Single Arm Med Ball Strict Press
– 5 sets of 5 per arm

WOD: 7 Rounds
– 10 Med Ball Hug Cossack Squat
– 10 Toe Touch Crunches
– 200m Run -OR- 30 Ball Hug High Knees

Demo Video

DBall

Strength: DBall Deadlift
– 3 sets of 10 

WOD: EMOM x 10
– 10 DBall Back Lunges
(hold any way)
– 5 DBall Push Press

Demo Video

Bumper Plate

Strength: Single Leg RDL + Press
– 4 Sets of 8 per leg

WOD:
3 Rounds:
– 15 Hug Squats
– 15 Russian Twist

Rest 3:00

3 Rounds:
– 15 Hug Squats
– 15 Russian Twist

Demo Video

Plyo Box

Strength: Box HSPU
– 4 sets of 6

*scale to walk up-toes on box or floor

WOD: 21-18-15-12-9-6-3
– Box Jumps

*scale to box step ups
– Box Crunches
*scale to hands on box

Demo Video

Body Weight

Strength: Turkish Get Up
– 30 Alternating Odd Object Turkish Get Ups
*Use anything you can find, doesn’t matter the weight

WOD: 6 Rounds :20 Work / :10 Rest
– Jumping Lunges
– Hollow Swimmers
– Wall Sit
– Odd Object Seated Strict Press

Demo Video