At Home WODs:

2020-08


Dumbbell

Warm Up: 2 Rounds

– 10 Alternating DB Hang Clean and Jerk
– 200m run / jog

*scale to 12 burpees

WOD: AMRAP 12:00
2-4-6-8… continue increasing each movement  by 2 reps until failure 

– Alternating DB Thruster
– Knee Ups
– Lateral hop over DB or line

Strength: 4 Sets per Arm

– 10 Single Arm Upright Row

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 10 Goblet Squats
– 10 Push Press (5 per arm)
– 20 Russian Twists (scale to unweighted)

WOD: For Quality

– 50 Turkish Get Ups
* 25 per arm
* may switch arms at any time

Strength: 3 Sets

– 20 Kettlebell Back Squats As Fast As Possible

*10 on each arm
*rest as needed between sets

Demo Video

Med Ball

Warm Up: 1 Rounds

– 30 Jumping Jacks
– 6 Spider Man Back Lunges
– 20 Med Ball Wall Touch (switch @ 5’s)

WOD: 20 Rounds For Time

– 4 Med Ball Down-Ups
– 6 Alternating Med Ball Lunges
– 8 Russian Twist

Strength: 3 Sets

– 1:00 Wall Sit
* Doesn’t have to be unbroken – accumulate

Demo Video

DBall + Box

Warm Up: 2 Rounds

– 30 Plank Shoulder Taps
– 6 Standing Straddle Stretch (3 per side)
– 6 Knee Hugs
– 10 Vertical Jumps

WOD: AMRAP 17:00

– 6 Hug Squats
– 8 Handstand Push Ups
* Scale to feet on DBall decline pushup – OR – knee push up
– 200m Run

Strength: For Time

– 100 Box Push Ups

*Scaling
– max set = 20+ / 100 reps
– max set = 10-20 / 75 reps
– max set = 5-10 / 50 reps

Demo Video

Barbell

Warm Up: 2 Rounds

– 5 Muscle Snatch
– 5 Power Snatch
– 5 Push Ups
– 10 Alternating Back Rack / Back Stepping Lunges

WOD – Death By Power Snatch EMOM

– 4 Burpees Over Bar
– 2 Power Snatch

*Add 2 power snatch each minute until you fail to complete all reps within 1:00

Strength: 4 Sets

– 12 Back Rack Lunges

* Step backward on rounds 1 and 3
* Step forward on rounds 2 and 4
* Keep it light and keep perfectly balanced
* Take bar from the floor even if you have a rack

Demo Video

Rower

Warm Up: 1 Round

– 300m EASY row
– 20 Front/Back Leg Swings On Each Leg

WOD: For Completion

– Hard Pulls + Easy Pulls

* 10 hard pulls + 10 easy pulls
* 20 hard pulls + 20 easy pulls
* 20 hard pulls + 20 easy pulls

* No rest between sets, use easy pulls as recovery

Strength: For Time

– 100 Sit Ups 


Assault Air Bike

Warm Up: 1 Round

– 20 Walking Lunges
– 5 Inch Worm Walks 

WOD: 20:00 AAB With No Seat

– Sprint for 10 seconds every 2 minutes

  * 1:50 –> 2:00 / 2:50 –> 3:00 / 3:50 –> 4:00…

Strength: For Completion 

– Accumulate 5:00 of Plank Hold 

* May be in push up position or on elbows
* Scale to 2:30