At Home WODs:
2020-04


Dumbbell + Jump Rope

Warm Up: 3 Rounds
– 10 Air Squats
– 20 Plank Shoulder Taps

WOD: 4 Rounds for Time
– 56 Single Unders
– 16 Dumbbell Front Squat 
(8 per arm)
– 12 Renegade Push Up (6 per arm)

Strength: 4 Sets of 10
– Bicep Curls
– Tricep Extensions

Demo Video

Kettlebell

Warm Up: 2 Rounds
– 8 KB Taters
– 10 KB Clean and Jerks

WOD: AMRAP 15:00
– 30 American KB Swings
– 10 Sit Ups or TTB (if you have a pull up bar)
– 10 KB Should to Overhead (5 per arm)
– 10 KB Squat Cleans

Strength: 4 Sets of 15
– KB Romanian Deadlift
*SLOW and CONTROLLED

Demo Video

Med Ball

Warm Up: 2 Rounds
– 15 Med Ball Grounds to Overhead
– 10 Alternating RDL Med Ball Touch
– 1:00 Wall Lat Stretch 

WOD: For Time
2-4-6-8-10-12-10-8-6-4-2
– Med Ball Lunges
– Med Ball Power Snatch 

Strength: Accumulate 1:00 of Each
– Hollow Hold @ Feet

– Hollow Hold @ Hands 

Demo Video

DBall 

Warm Up: 2 Rounds
– 10 Cossack Squats
– 10 Hamstring Toe Touch (per leg)

WOD: AMRAP 12
– 10 DBall Shoulder Squats
– 5 DBall Deadlift

Strength: Push Ups
– 10 sets of 10 PERFECT reps
Scaling: 
1. 10 sets of 5
2. 10 sets of 10 knee
3. 10 sets of 2 to 5 knee

Demo Video

Barbell/PVC

Warm Up: 2 Rounds
– 10 Push Ups to Side Plank
– 10 Plate Ground to Overhead
– 10 PVC Shoulder Pass Through 

WOD: “DT”- 5 Rounds for Time
– 12 Deadlift
– 9 Hang Power Cleans

– 6 Shoulder to Overhead

Strength: Tempo Front Squat
5 sets of 5
– 5 seconds down
– 5 seconds bottom

– 0 seconds up
– 2 seconds top

Demo Video

Rower

Warm Up: 1 Round
– 20 Burpees over Rower

*slow and steady

WOD: For Completion
– 5 x 500 meters/ Rest 2:00

*Goal is negative splits- Each 500 should be faster than the last

Strength: 3 Rounds
– 20 Rower Crunches

– 20 Rower Landmine Press (per arm)

Demo Video

Bike & Ab Mat 

Warm Up: 2 Rounds
– 20 Mountain Climbers
– 10 Sit Ups

WOD: For Time
– 250/200 Calories 

Strength: 2 Rounds
– 2:00 Couch Stretch (per leg)
– 2:00 Straddle Stretch
– 20 Alternating Bird Dog Pose

Demo Video