Home Wod 15.05.20

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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

Home Wod 13.05.20

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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

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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

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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 8.5.20

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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

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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

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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

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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

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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