At Home WODs:

2020-05


Dumbbell + Jump Rope

Warm Up: 2 Rounds

– 3 Stationary Inch Worm Walk
– 15 Russian Dumbbell Swings
– 10 Arm Circles (forward)
– 10 Arm Circles (backward)
* increase size of circles each rotation

Strength: Seated Strict Press

– 12, 10, 8, 3×6 (per arm)

  *scale – 10, 8, 6, 3×4
*scale – 8, 6, 4, 3×2
*scale – 5 Sets of max reps per arm

WOD: AMRAP 16:00

– 20 Alternating Dumbbell Snatch
– 10 Down Ups Over DB
– 20 Russian Twist

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 12 Air Squats
– 1:00 Spider Man Stretch (each leg)
– 12 Cat / Cow
– 12 Leg Swings in each direction
  * front to back
* side to side

Strength: 3 Sets

– 10 Jumping Goblet Squat
– 10 Dead Bug

WOD: 4 Rounds For Time

– 36 KB Deadlift
– 12 Goblet Lunge
– 12 Hand Release Push Ups
  *scale – knee hand release push ups – OR – box / bench push ups

Demo Video

Med Ball

Warm Up: 2 Rounds

– 10 Alternating Knee Hugs
– 10 Alternating Standing Quad Stretch
– 15 Med Ball Power Clean
– 20 Stationary High Knees
– 20 Stationary Butt Kicks

Strength: For Completion

– 16, 12, 8  Alternating Med Ball Hug Pistols
*rest as needed between sets

*scale – med ball pistols to bench / chair
*scale – unweighted pistols to bench / chair

WOD: AMRAP 15:00

– 15 Med Ball Wall Touch (left side)
– 15 Wall Ball
– 15 Med Ball Wall Touch (right side)
– 15 Med Ball V-Ups

Demo Video

DBall + Box

Warm Up: 2 Rounds

– 5 DBall Roll Outs
– 10 Air Squat to DBall

Strength: Accumulate 3:00

– Med Ball Hug Carry

  *count to 180 in your head if you don’t have a clock.
  * Walk around inside your house, yard, down the street… wherever
  *every time you set the ball down you may rest as long as needed
  *pick up where you left off until 3:00 is reached 

WOD A: DBall “GRACE”

– 30 DBall Clean and Jerk

WOD B: DBall Double “GRACE”

– Continue to 60 Reps  (no break after 30 reps)

  *the goal is to complete WOD B faster than WOD A 

Demo Video

Barbell/PVC

Warm Up: 2 Rounds

– 5 Empty Bar Bear Complex
– 5 Down Ups Over Bar

Strength: 5 Sets
– 5 Push Press w/3 Second Pause Overhead

  *concentrate on bracing (not sucking in) abs while overhead
*squeeze quads, glutes and abs to keep spine neutral and stable 

WOD: For Time

3 Rounds
– 7 Squat Clean
– 7 Bar Facing Burpees

3 Rounds
– 5 Squat Clean
– 5 Bar Facing Burpees

3 Rounds
– 3 Squat Clean
– 3 Bar Facing Burpees

Demo Video

Rower

Warm Up: 1 Round

WALK Up + Down Your Stairs 10 Times

* If you don’t have stairs perform 100 walking half-lunges

Strength: 3 Sets

– 15 Toes to PVC / Broomstick
– 15 PVC / Broomstick Good Mornings

WOD: For Max Distance

– 30:00 Row
  *just get through it! 

Demo Video

Bike & Ab Mat 

Warm Up: 2 Rounds

– 1:00 AAB pedaling backwards
– 0:30 Push Up Plank Hold

Strength: 1 Round

– 2:00 Straddle Stretch (on floor or wall)
– 1:00 Cobra Stretch
– 1:00 Downward Dog

WOD: For Time

– 12/10 Calorie Sprint
–  5 burpees
* REST 1:00

– 12/10 Calorie Sprint
– 5 Burpees
– 10 Lunges
* REST 1:00

– 12/10 Calorie Sprint
– 5 Burpees
– 10 Lunges
– 15 Sit Ups
* REST 1:00

– 12/10 Calorie Sprint
– 5 Burpees
– 10 lunges
– 15 sit ups
– 20 plate G2OH
* REST 1:00

– 12/10 Calorie Sprint
– 5 Burpees
– 10 lunges
– 15 sit ups
– 20 plate G2OH
– 30 Russian twist

Demo Video