At Home WODs

2020-10

Dumbbell

Warm Up: 2 Rounds

– 20 Jumping Lunges
– 10 Single Leg Toe Touch
– 10 Dumbbell Push Press
– 1:00 Childs Pose w/Hands on Dumbbell

WOD: AMRAP 14:00

– 30 Single Leg Deadlift (switch every 5 reps)
– 30 DB Hang Snatch (switch every 5 reps)
– 60 Double Unders (scale to penguin hops)

Strength: Seated Strict Press

– 5 Sets of 8-15 (depending on weight available)

  *If using single arm: 8-12 per arm
* If using both arms: 12-15 total 

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 5 Burpee High Jump
– 5 Right Arm Dead Clean
– 5 Right Arm Thruster
– 5 Left Arm Dead Clean
– 5 Left Arm Thruster 

*”Dead Clean” just means it touches the floor every rep.

WOD: 4 Rounds For Time
(16:00 Time Cap)

– 12 Right Arm Front Squats
– 6 Right Arm KB Push Ups
– 12 Left Arm Front Squats
– 6 Left Arm KB Push Ups
– 24 Sit Ups

*KB push ups = 1 hand on KB, 1 hand on floor

Strength: Bent Over Row

– 5 Sets of 12-15 (depending on weight)

  *If using single arm: 12-15 per arm
*If using both arms: 15-20 total 

Demo Video

Med Ball

Warm Up: 3 Rounds

– 5 Left Side Wall Chops
– 5 Right Side Wall Chops
– 8 Air Ball (wall ball without the wall) 
– 0:30 Med Ball Calf Stretch (per leg)

WOD: AMRAP 18:00

– 100 Russian Twists
– 50 Med Ball Cleans
– 25 Med Ball Reverse Burpees

Strength: Single Arm Med Ball Overhead Lunges

– 4 Sets of 8 per Arm 

*Alternating legs
*Step backwards
*Scale by holding ball on shoulder

Demo Video

D-Ball

Warm Up: 2 Rounds

– 6 Kang Squats
– 12 Ball Push Ups
– 12 Knee Raises

WOD: AMRAP 15:00

– 10 Hug Lunges (step back)
– 15 Ball Facing Burpees
– 20 Toes to Ball

Strength: D-Ball Squat Clean
(Every Minute x 12 Rounds) 

– 1 Squat Clean w/3 Second Pause at Bottom

Demo Video

Box

1 Round: Steady Movement 

– 20 Burpee Box Step Ups

WOD: 10 Rounds For Time

– 8 Toes to Box
– 16 Box Mountain Climber
– 8 Box Jump Overs

Strength: Single Leg Box Step Ups

– 4 Sets of 6 Per Leg

*Lock out legs completely on top of the box
*Try to minimize use of the non-working leg
*Lower back down in control

Demo Video

Barbell

Warm Up: 2 Rounds

– 10 Sumo Deadlift High Pull
– 5 Front Squats
– 5 Behind the Neck Snatch Grip Push Press
– 5 Overhead Squats

10! – NOT FOR TIME
(10-9-8-7-6-5-4-3-2-1)

– Hang Power Snatch
– Overhead Squats
– Toes to Barbell

Strength: Clean & Jerk Complex
Every 2:00 x 8 Rounds

– 1 Squat Clean
– 1 Front Squat
– 1 Split Jerk

*Stay light. Reps should feel balanced and strong
*Looking to maintain, not gain

Demo Video

Rower

WOD: Concept 2 Workout of the Day

Follow the link below for rower specific programing from Concept 2!

Concept 2 WODs

Assault Air Bike

Warm Up: 2 Rounds

– 0:30 Bike @ Moderate Pace
– 8 Seated Straddle Reach 
* Seated on floor in straddle, reach for toes – 4 times per side
– 0:30 Standing Quad Stretch (per leg)

WOD: 10 Rounds For Completion

– 1:30 Challenging Pace
– 0:45 Recovery Pace

Accumulate 5:00

– Plank Hold (on elbows and toes)

*Scale to plank hold on elbows and knees