At Home WODs:

2020-07


Dumbbell

Warm Up: 3 Rounds

– 10 Jumping Lunges
– 20 Hollow Flutter
– 30 Mountain Climber

WOD – For Time: 30-20-10

– Devil Press (switch at 5’s)
– Air Squat Over Dumbbell

Strength: 3 Sets per Arm

– 1:00 Standing Overhead Hold

*1:00 per arm – 2:00 = 1 set
*Rest as needed between sets

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 6 Romanian Dead Lift
– 12 Air Squat
– 0:45 Squat Hold (use KB for support)

WOD: AMRAP 10:00

– 25 Russian Swings
– 20 Split Squat (10 per leg)

Strength: 4 Sets

– KB Deadlift 21’s

*7 floor to knee
*7 knee to stand
*7 full ROM

Demo Video

Med Ball

Warm Up: 2 Rounds

– 8 Med Ball Thruster
– 8 Med Ball V-Up
– 0:30 Wall Pec Stretch (per arm) 

WOD: AMRAP 12:00

– 15 Med Ball Squat Cleans
– 10 Sit Ups
– 5 Hand Release Push Ups

Strength: 4 Sets 

– 20 med ball knee tucks
– 1:00 Squat Hold

*rest as needed between sets

Demo Video

DBall + Box

Warm Up: 2 Rounds

– 7 DBall Down Up + Deadlift
– 6 Med Ball High Knees
– 5 Jumping Air Squats

WOD: 5 Rounds For Time

– 10 Box Jump Over 
– 10 D-Ball Over Box 

Strength: 5 Sets 

– 10 Box Dips
– 0:45 Med Ball Hug Hold

*Rest as needed between sets

Demo Video

Barbell

Warm Up: 3 Rounds

– 10 Sumo Deadlift High Pull 
– 6 Thrusters
– 4 Burpees Over Bar

WOD – 6 Rounds For Time:

– 15 Deadlift
– 12 Push Ups
– 9 Squat Cleans

(use same weight for deadlift and squat clean)

Strength: SNATCH!

– Spend some time working on 3 position snatch
* High Hang
* Hang (knee)
* Floor

Pause at every set up and  catch

Demo Video

Rower

Warm Up: 2 Rounds

– 250m Row (easy pace)
– 4 Inch Worm Walk

WOD: For Time

– 3000m Row

* 0m – 1500m @ 24 strokes per minute
* 1500m – 2500m @ 26 stokes per minute
* 2500 – 3000 @ 28 strokes per minute

REST 4:00 Between Rounds

Don’t worry about pace, focus on strokes per minute (s/m) in the bottom left of the screen. As you settle in to your target s/m begin to pull harder and drop your pace time while staying in your s/m target.

Mobility: For Completion 

– 3:00 Seated Hamstring Stretch


Scale by grabbing knees instead of feet.
Let back round and reach nose toward knees.


Assault Air Bike

Warm Up: 1 Round

– 1:00 Legs Only
– 1:00 Arms Only
– 1:00 Pedal Backwards (arm+leg)
– 20 Slow Air Squats
– 20 Slow Mountain Climbers

WOD: Every 3:00 x 6 Rounds 

– 10 Air Squats
– 5 Down Ups
– 10/8 Calorie SPRINT
– Pedal at recovery pace in remaining time

Mobility: For Completion 

– 2:00 Per Leg – Wall Pigeon Stretch

Scale by moving farther from wall.
Make sure back and hips are in contact with floor.