Home Wod 15.05.20
Warm Up 3 Rounds 30 Jumping Jacks 10 Plank Transitions Workout AMRAP 20 Minutes 15 R. Arm DB Push Presses 15 L. Arm DB Push Presses 75 Double Unders / Single Unders
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Home Wod 13.05.20
Warm Up 20 Spidermans 20 A-frame Toe Touches 20 Vertical Leaps Workout For Time 150 Kettlebell Swings Every 2 Minutes until you finish, including the start, 16 Jumping Lunges
Home Wod 12.5.20
Warm Up Run 800m then 20 Arm Circles Forward 20 Arm Circles Backwards then 1:00 Squat Hold Workout 5 Rounds AMRAP 1:00 Mountain Climbers AMRAP 1:00 Push Ups AMRAP 1:00 Jump Squats/Air Squats AMRAP 1:00 V-Ups/Sit Ups Rest 3:00 Extra 1:00 R. Side Plank 1:00 L. Side Plank 1:00 Rest :45,:45,:45,:30,:30,:30,:15,:15,:15
Home Wod 11.5.20
Warm Up 3:00 Jump Rope 10 Push Ups 2:00 Jump Rope 15 Push Ups 1:00 Jump Rope 20 Push Ups then 20 Leg Swings (front to back) Workout Every 3 Minutes for 30 Minutes 10 Burpees 10 Sumo Deadlift High Pulls (KB, DB, or Barbell) 30 Lateral Line Hops
Home Wod 9.5.20
Warm Up 400m Run 30 Step Ups 400m Run Workout Run 5K
Home Wod 8.5.20
Warm Up 2 Rounds 10 Spiderman Lunges 10 Push Ups 10 Up- Downs 10 No Push Up Burpees Workout Every 2 Minutes for 20 Minutes 10 Box Jumps/Chair Step Ups 20 Flutter Kicks (20 per leg, 40 total kicks) Max Rep Air Squats in remaining time
Home Wod 7.5.20
Warm Up 3 Rounds 12 Cossack Squats 8 Push Ups 20 Jumping Jack Workout 30-20-10 Goblet Lunge 1-Arm KB/DB Push Presses 1-Arm KB/DB Row Lateral Hops over the KB/DB Extra Tabata Sit Ups
Home Wod 6.5.20
Warm Up 9 Burpees 20 Lunge Steps 7 Burpees 20 Lunge Steps 5 Burpees then 2:00 Puppy Dog Pose Workout 3 Rounds 15-12-9 Dumbbell Snatch Lateral Burpee over the DB Rest 4:00 between 15-12-9’s
Home Wod 5.5.20
Warm Up Tabata Jump Rope then, 10 inchworms then, 1:00 Per Side, Doorway Stretch Workout AMRAP 4:00 x 5 30 Mountain Climbers (each leg coming up = 1 rep) 15 Sit Ups 15 Push Ups Rest 1:00 between rounds Extra 10 Rounds :20 Superman Hold Rest :40
Home Wod 4.5.20
Warm Up Run 5:00 2:00 Per Side, Dragon Pose 2:00 Squat Hold Workout For Time 100 Air Squats 400m Run (or run 1:00 out/back) 75 Air Squats 400m Run 50 Air Squats 400m Run 25 Air Squats Core Every 2 Minutes for 10 Minutes :20 Hollow Body Hold directly into 15 V-Ups