HomeWod Week 16-21.03.20

Day 1

Warm up:

3 Rounds
10 Hip Thrust
10 Bird Dog
10 Jumping Jack

Intervall

10 x 45″ON 15″OFF
Air Squat
Lunges

One exercise per intervall.
Alternate Every Minute.

MetCon

Annie
For Time
50-40-30-20-10
DU/2xSU/2xLateral Line Hop
Sit Ups

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Day 2

Warm up:

2 Rounds
30″Skip
30″Cossack Squat
30″ Shoulder Tap
30″Lateral Line Hop
30″Air Squat

Midline

5 Rounds
10 Hollow Rock
10 V-Ups
10 Crunches
10″ Hollow Hold
2′ Rest

MetCon

20′ EMOM
1: 15/12 Burpees
2: 15 KB Swings/Glute Bridge
3: 15 Thrusters KB/DB/Jackpack
4: Rest

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Day 3

Warm Up:

3 Rounds
10 Push Ups
10 Lunges
10 Swimmer Kicks

MetCon

12′ AMRAP
10 A. DB Snatch /*Ground To Overhead
12 Step Ups (chair)
14 Pull Ups/ *Bent Over Row
*Use DB/KB/Water Box

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Day 4 Rest

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Day 5

Warm up

2 Rounds
5 Wolkout
10 Squat + Thoracic Rotation
20 Mountain Climbers

3 Set
10 JackPack Lunges (each Side)
10 Prisoner Single Leg Good morning (each Side)
10 DB Elevated Split Squat (each side)
rest 2′

MetCon

20′ AMRAP

0′-10′
10 Broad Jumps
10 Hand Release Push Ups
10 Alternating Pistols Squat / Box Pistols

10′-20′
10 Broad Jumps
20 Hand Release Push Ups
20 Alternating Jumping Lunges /Lunges

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Day 6

Warm up

10′ EMOM
Odd: PVC Pass
Even: 5 Air Squat + 5 Push Ups

7′ EMOM
Strict Pull Ups
(35-40% Of Max Strict Pull Ups)
Scale: TRX/Table Pull Up

MetCon

For Time
100 Burpees no Jump
Every Minute Perform 10 DU/SU/Jumping Jack

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