At Home WODs:

2020-11


Dumbbell

Warm Up: 1 Round

– 20 Alternating Hang Clean and Jerk
– 40 Air Squats
– 20 Alternating Hang Clean and Jerk 

WOD: AMRAP 14:00

– 6 Shoulder to Overhead (right arm)
– 24 Dumbbell Front Squat
– 6 Shoulder to Overhead (left arm)
– 200m Run (may sub 400m row / 600m bike)

Strength: 4 Sets

– 8-15 Bicep Curls
– 8-15 Skull Crushers 

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

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 16 Alternating Single Arm KB Swing
– 30 Second Hollow Flutter
– 10 Arm Circles Forward (increasing size)
– 10 Arm Circles Backward (increasing size) 

WOD: For Time

– 100 KB Dead Clean and Jerk 

* Dead Clean = Each rep touches floor
* May switch arms at any point

Strength: 5 Sets

– 10 Suitcase Split Squats (per leg)

  * KB held in hand opposite front leg

Demo Video

Med Ball

Warm Up: 2 Rounds

– 15 Med Ball Push Press
– 10 Med Ball Hug Squat
  * 10 second pause on last rep
– 1 Minute Wall Straddle Stretch

WOD: For Max Reps

– 3 (+3) UNBROKEN Wall Balls
– 5 Med Ball Sit Ups

* Add 3 wall ball reps each round (3, 6, 9, 12…)
* Continue until you can no longer complete the set unbroken
* Sit up reps remain the same (5) each round
* Rest as needed between rounds

Mobility: 2 Rounds

– 2 Minute Modified Couch Stretch
– 2 Minute Elevated Childs Pose

Demo Video

D-Ball

Warm Up: 2 Rounds

– 8 Plank Ball Pull Through
– 10 D-Ball Deadlift
– 24 Jumping Jacks

WOD: For Time

– 50 D-Ball Over Shoulder
– 50 Push Ups
– 25 D-Ball Over Shoulder
– 25 Push Ups

Strength: D-Ball Hold

– Establish Max Time D-Ball Hold
** Rest 2:00 **
– 1 D-Ball Hold for 50% of Max Time
** Rest 2:00 **
– 1 D-Ball Hold for 25% of Max Time

* Ball must be held above belly button
* May re-adjust ball as long as it does not drop below belly button

Demo Video

Box

Warm Up: 1 Round

– 20 Air Squats 

WOD: For Time

– 500 Weighted Box Step Ups
* Every 3 minutes perform 10 box push ups

* Scale to 250 step ups + 5 push ups every 3 minutes

Mobility:

– Foam Roll + Stretch Anything / Everything Thats Sore

Mobility Videos – The Ready State
Demo Video

Barbell

Warm Up: 2 Rounds

– 8 Hang Clusters
– 1 Minute Barbell Straddle Stretch
– 1 Minute Wall Lat Stretch

WOD: For Time

– 30 Deadlifts
– 15 Shoulder to Overhead
– 15 Hang Power Cleans
– 30 Front Squats
– 15 Hang Power Cleans
– 15 Shoulder to Overhead
– 30 Deadlifts

Strength: Pause Back Squats

– 3 Sets of 3 With 10 Second Pause (at bottom)
– 3 Sets of 3 With 5 Second Pause (at bottom)

*May increase or decrease weight at any time
*Take bar from floor if you don’t have a rack

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

– 20 Walking Lunges
– 5 Push Ups
– 20 Sit Ups
– 5 Push Ups

WOD: For Time

– 350 Calories (men)
– 280 Calories (women)

  * Try to maintain a steady pace throughout
* Focus on your RPM, not the calories. A watched pot never boils.